Peter S.
Founder
Creating Your Own Training Plan Part 2: Understanding and Measuring Your Body Composition
August 28, 2024
Article Type: training, nutrition, learning, workout programsThis is part 2 of the new blog series called Creating Your Own Training Plan: A Comprehensive Guide to Effective Workout Programming
Click the links below to jump to a specific category. It will go over the following:
Click the links below to jump to a specific category. It will go over the following:
- 5. Choosing the Right Exercises
- 6. Monitor Your Progress and Make Adjustments
- 7. Support Your Workout Program with Proper Nutrition and Recovery
- 8. Setbacks and Injuries
- 9. Examples of Training Programs
Body Composition Analysis
Not all bodies are built the same. Checking your body composition can give you a better understanding of your body for tracking purposes. There are several different measuring tools you can use, some ranging to cheap to rather expensive. Choose one or some that will match your goals and take those measurements daily, weekly, bi-monthly, or monthly
Let’s go over some different body composition analysis, going from least expensive to most.
Body Mass Index (BMI): This is a very simple calculation that uses your height and weight to determine whether you are underweight, overweight, or obese. It is not entirely accurate, however it can give you a simple baseline. This measurement might be a great start if you are looking to lose weight.
BMI Categories:
Body Mass Index (BMI): This is a very simple calculation that uses your height and weight to determine whether you are underweight, overweight, or obese. It is not entirely accurate, however it can give you a simple baseline. This measurement might be a great start if you are looking to lose weight.
BMI Categories:
- Underweight: BMI < 18.5
- Normal weight: BMI 18.5 - 24.9
- Overweight: BMI 25 - 29.9
- Obesity: BMI ≥ 30
- If you are curious to know your BMI, you can check it with our BMI calculator. All you have to do is choose your measurement system, your weight, and height. Follow the link below to check it.
Check my BMI now
Progress Pictures: Taking progress pictures of your physique might be one of the best ways to visually document your changes over time. These photos can reveal changes in your muscle definition, fat loss, and your overall shape.
Progress Pictures: Taking progress pictures of your physique might be one of the best ways to visually document your changes over time. These photos can reveal changes in your muscle definition, fat loss, and your overall shape.
How To Take Effective Progress Pictures
- 1. Take Consistent pictures under the same conditions: same lighting, same time of day, and in the same location.
- 2. Wear the same clothing so you can see changes in your body. If your goal is to be able to see your abs, then it’s probably best to take your progress pictures shirtless.
- 3. Take pictures in multiple angles. Make sure you are not overlooking any part of your body so you can get the full picture.
- 4. Your body is the focus of the pictures, make sure to choose a neutral background. Something that is light-colored, better if its the one color.
- 5. Take your progress pictures in regular intervals. Weekly, bi-monthly, or monthly so you can see a gradual change.
- 6. Remember, you might not see changes immediately so compare over time.
Tape Measurement: Tape measurements are a great way to track specific changes in your body. You can check for an increase of muscle mass and fat loss. Usually the areas of measurement are the waist, hips, chest, arms, thighs, and neck. Take note where you placed the measurement and, similar to progress pictures, take these measurements in the same conditions and time of day. Keeping a log of your results will allow you to see if your body is responding to the training program.
Skinfold Measurements: skinfold measurements estimate your body fat percentage by measuring the thickness of skinfolds using calipers. It involves pinching the skin and fat away from the muscle at specific body sites, plugging it into a formula, and giving an estimated percentage. There is a 3-point skinfold test and a 7-point skinfold test.
3-Point Skinfold Test: This is a simpler and quicker method that only involves 3 points on the body.
For men: Chest, Abdomen, Thigh
For women: Triceps, Suprailiac, Thigh
With only 3 points, this test is quicker, easier, and less invasive. The downside is that it won’t be as accurate as the 7-point test.
7-Point Skinfold Test: This is the method that will provide a more detailed estimated of your body fat percentage.
Sites for both men and women: Chest, Abdomen, Thigh, Tricep, Subscapular, Suprailiac, Midaxillary.
Again, this is the more accurate method, however it is more time-consuming and invasive due to the number of sites.
Tips for Accurate Skinfold Measurements
To make sure you are ensuring accuracy in your skinfold measurements, you want to have a consistent technique. Use the same side of your body and apply the same pressure with the calipers. Take multiple measurements, use the average, have the same person take the measurements, and make sure you’re testing at regular intervals (weekly, bi-monthly, monthly)
Bioelectrical Impedance Analysis (BIA): This is a machine that sends an electrical current through your body to measure your bone density, fat and muscle mass. There are handheld devices and scales that will do these measurements. Like all body composition methods, it’s a great idea to take multiple measurements and get the average. Dehydration, working out, and eating a meal, all affect the reading. Take the measurements before working out, eating a meal, at the same time, and make sure you are hydrated.
Bioelectrical Impedance Analysis (BIA): This is a machine that sends an electrical current through your body to measure your bone density, fat and muscle mass. There are handheld devices and scales that will do these measurements. Like all body composition methods, it’s a great idea to take multiple measurements and get the average. Dehydration, working out, and eating a meal, all affect the reading. Take the measurements before working out, eating a meal, at the same time, and make sure you are hydrated.
Dual-Energy X-ray Absorptiometry (DEXA) Scan and Hydrostatic Weighing: The last two are Dual-Energy X-ray Absorptiometry (DEXA) scan and hydrostatic weighing. A DEXA scan uses x-rays to measure your bone density, fat, and muscle mass while hydrostatic weighing measures your bone density by placing you underwater. Both of these are not readily accessible to the average person.
As you can see, there are plenty of ways to monitor your body composition. Pick a couple of ways you want to track your progress and make sure you're taking your measurements periodically. This will be one of the best ways to ensure you are succeeding with your workout program.
Do you need to see where you stand?
Check out our BMI Calculator
Need to know how many calories you need to consume to reach your goal?
Check out our Total Daily Energy Expenditure (TDEE) Calculator
Part 3, Assessing Your Current Fitness Level is next
