Measuring muscle gain & fat reduction
Discussion
geek84 said:
Hi Folks
Is anyone aware of any reliable muscle gain and fat reduction measuring equipment for men?
Thanks
Hi,Is anyone aware of any reliable muscle gain and fat reduction measuring equipment for men?
Thanks
Yep. Seriously, a tape measure. One of these is probably best, as it loops with no fiddling and springs tight with a repeatable tension:
https://www.seca.com/en_tl/products/all-products/p...
About £10 from the usual outlets, ebay amazon etc.
Use it in conjunction with this:
http://fitness.bizcalcs.com/Calculator.asp?Calc=Bo...
While not particularly accurate (but still better than many other body fat estimate methods, it's about +/- 3%), the US Navy body fat calc formula is reasonably precise, allowing repeatable tracking - if you use the same methodology each time.
You can use the tape measure to check your guns / legs / chest too.
gregs656 said:
Photographs are good too.
The electrical impedance machines aren’t very accurate, but they are precise and if you use them in repeated conditions you will see trends.
Agree on photographs, but disagree regarding bioelectrical impedance. All devices of this type suffer massively with error due to dehydration, meal timing, exercise timing and so on. Given the large number of pitfalls and the relative expense compared with a tape measure or a camera you already own, I'd say don't buy one. They are neither accurate nor precise, consistent repeat measurements are more or less impossible. If you have one available fine give it a whirl, but don't waste hard-earned money. The electrical impedance machines aren’t very accurate, but they are precise and if you use them in repeated conditions you will see trends.
Edited by MurderousCrow on Sunday 8th July 17:34
MurderousCrow said:
Hi,
Yep. Seriously, a tape measure. One of these is probably best, as it loops with no fiddling and springs tight with a repeatable tension:
https://www.seca.com/en_tl/products/all-products/p...
About £10 from the usual outlets, ebay amazon etc.
Use it in conjunction with this:
http://fitness.bizcalcs.com/Calculator.asp?Calc=Bo...
While not particularly accurate (but still better than many other body fat estimate methods, it's about +/- 3%), the US Navy body fat calc formula is reasonably precise, allowing repeatable tracking - if you use the same methodology each time.
You can use the tape measure to check your guns / legs / chest too.
It's about 8% too high for me (24 vs 16 with callipers). I don't think it likes cyclists with skinny necks!Yep. Seriously, a tape measure. One of these is probably best, as it loops with no fiddling and springs tight with a repeatable tension:
https://www.seca.com/en_tl/products/all-products/p...
About £10 from the usual outlets, ebay amazon etc.
Use it in conjunction with this:
http://fitness.bizcalcs.com/Calculator.asp?Calc=Bo...
While not particularly accurate (but still better than many other body fat estimate methods, it's about +/- 3%), the US Navy body fat calc formula is reasonably precise, allowing repeatable tracking - if you use the same methodology each time.
You can use the tape measure to check your guns / legs / chest too.
frisbee said:
It's about 8% too high for me (24 vs 16 with callipers). I don't think it likes cyclists with skinny necks!
Hah, yeah it won't like that at all. The Navy Calc is a broad brush approach and is based on a 'standard' human being. People with outlier proportions are going to find accuracy is affected more. Like the tape measure, skinfold methods are somewhat inaccurate but overall can be precise (assuming consistent technique every time). Probably more accurate than tape if done well. But if someone really wants the most accurate, empirical measure of bodyfat, it's got to be DEXA or hydrostatic weighing. On the other hand why anyone would bother I don't know, given the expense and hassle.
I read the OP as he just wants a simple and repeatable test. As such accuracy really doesn't matter. Photographic comparisons are good.
ETA: forgot about air displacement. Still pricey.
MurderousCrow said:
Agree on photographs, but disagree regarding bioelectrical impedance. All devices of this type suffer massively with error due to dehydration, meal timing, exercise timing and so on. Given the large number of pitfalls and the relative expense compared with a tape measure or a camera you already own, I'd say don't buy one. They are neither accurate nor precise, consistent repeat measurements are more or less impossible. If you have one available fine give it a whirl, but don't waste hard-earned money.
Often available in gyms, also built in to a lot of scales these days. Wouldn’t pay to access one though. Edited by MurderousCrow on Sunday 8th July 17:34
They are precise, though.
gregs656 said:
They are precise, though.
Sorry dude, they really are not. Good article on BIA from James Krieger's Weightology site. It's based on solid research:
https://weightology.net/the-pitfalls-of-bodyfat-me...
TL;DR: BIA stacks error upon error. Forget accuracy, its precision is utter s
te. '...you could lose 3.6% body fat, but BIA would show no change. Or, BIA could tell you that you lost 8.8% body fat when you really only lost 4%.'
Skinfold calipers (used correctly) are the gold standard of bf% measurement.
For me, I like to use photographs or even an item of clothing as a bench mark to compare against.
I have a t shirt that didn't fit around my belly three years ago. I haven't washed it (because I have't worn it - not because i'm a dirty bugger). I put it on periodically and have observed it tightening around my chest and biceps and it is now loose around my belly. Not scientific but certainly confirmation for me that my body is adapting and in my opinion improving.
For me, I like to use photographs or even an item of clothing as a bench mark to compare against.
I have a t shirt that didn't fit around my belly three years ago. I haven't washed it (because I have't worn it - not because i'm a dirty bugger). I put it on periodically and have observed it tightening around my chest and biceps and it is now loose around my belly. Not scientific but certainly confirmation for me that my body is adapting and in my opinion improving.
Accuracy isn't that important if you can get consistency, because you can still see a trend. But get consistent results is hard without huge expenditure. DEXA is about the most accurate you can get, aside from a vivsection :-). But costs a lot and not practical. Calipers if used well are good, but not great for a single person to check their own. You can get single measure calipers but I have found them to vary on each measurement.
As someone said about tape measure is best. Compare it with your weight and although you can't put a number on it you can see if your BF% is changing.
As someone said about tape measure is best. Compare it with your weight and although you can't put a number on it you can see if your BF% is changing.
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