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How to Measure Your Body Fat Percentage
If you are a sportsman or related to some sort of profession that requires a lot of physical activities, you already know how to calculate body fat percentage and how important it is to maintain the body fat percentage chart. Even for those, who don't know, we are going to discuss on 6 different ways to measure your body fat percentage. 6 Ways to Calculate Your Body Fat Percentage The Ideal Body Fat Percentage for Women and Men The Difference between Body Fat and BMI But before moving on to how to measure body fat percentage, we should be aware of the percentage of body fat you should have to stay healthy and fit because even that is necessary. If you are a woman, you definitely need to have more body fat in comparison to men of your age. Thinking why? Well, it's not only because of your hormonal functions but also to help you bear a child. Meanwhile, different research organizations have already published charts providing the ideal body fat percentage you should have along with the age, profession etc. 6 Ways to Calculate Your Body Fat Percentage When it comes to measuring your body fat percentage, there are different methods like skinfold caliper, Bod Pod, DXA scanning, etc. Meanwhile, each and every one has its own different techniques and each is popular among a particular mass. Below, we are going to provide 6 different ways to calculate your body fat percentage. Once you are done, you can go ahead and choose the one that suits you. 1.Skinfold Calliper The skinfold caliper is considered to be an effective way to measure the body fat percentage. But, there can be a few cons related to it. If you do not perform it properly, it can give you incorrect measurements. Hence, for calipers, it is always preferred to have someone to help while measuring to perform it flawlessly. 2.Body Fat Scales This machine is easier to use and accurate as well. All you have to do is to stand on it. And it will show your body weight along with your estimated body fat percentage by using bioelectrical impendence through the sensors below your feet. This is widely available for home use. Meanwhile, you can link it with your fitness band or any other body fitness app to transfer the data as well. Ugramo Fit Pro Smart Body Scale will help you measure your body fat easily. With 4 precise sensors, you will not only see your body fat quickly but also have an extensive insight into your body composition. Ugramo Fit Pro - Smart Body Fat Scale Heart Rate and Balance Detection 16 Body Composition Large VA Screen Smartphone App Connection SHOP NOW! 3.Body Circumference Measurement This quick method of measuring body fat using just a measuring tape was developed by the US Navy. You measure neck, abdomen, and height and insert the reading into the body fat percentage calculator. In the case of women, the body parts measured is different and so is the formula to calculate the body fat. And the outcome will be the estimated body fat percentage of your body. Now, this may not be 100% accurate, but gives you a brief idea of your body fat. Maybe you can try a smart body measuring tape to get your body circumsference much easily. Ugramo Fit S - Smart Tape Measure 8 Body Parts Measurement Smartphone App Connection Auto-Sync Data Get Insights of Your Progress SHOP NOW! 4.Hydrostatic Weight This is a classic example of applying Archimedes principle to use. You will be immersed in the water and your body mass will be calculated along with the estimated body fat. Now, this procedure is scientific, but the correct amount of air stored in the lungs must be calculated properly first to avoid any miscalculation in the body fat percentage.But it's hard for people to apply in the daily life. 5.DEXA Scanning This is one of the most accurate and precise body fat tests till date. You only have to lie down on the table like doing X-ray. And the instrument will provide you with the current condition of muscle mass, fat tissue and bones scanning every square inch of your body. 6.Bod Pod Don't be afraid of that egg-shaped pod looking computerized device. You go inside it, and the machine will accurately calculate your body fat percentage along with your body density. Meanwhile, it will take only 10-15 minutes of yours and is completely safe. The Ideal Body Fat Percentage for Women and Men Now that we are already aware of the measuring methods, let's come back to the body fat percentage scale, that each should have based on their sex and age. As mentioned earlier, women need to have a higher body fat percentage and so the average body fat percentage scale of a woman ranges from 21 - 36% whereas the range for a man of same age comes down to 12 - 25%. In fact, to get a detailed picture, we can refer to the chart of Jackson and Pollard Ideal Body Fat Percentage Chart. For individuals ageing within 20-30, the ideal body fat percentage scale for men and women is 17.7 - 19.3% and 8.5 - 12.7% respectively. Meanwhile, for women and men between 40-50 years, the body fat percentage is 22.2 - 25.2% and 15.3 - 18.9%. There are multiple other charts as well, mentioning the of men- women, bodybuilder, athletes, and some of them come with other measurements like fitness, stamina as well. The Difference between Body Fat and BMI Body Mass Index (BMI) is the primary procedure to determine whether you are healthy or unhealthy, based on your height and weight. But when it comes to digging deeper, the Body fat measurement comes to use. BMI measurements provide a general assessment of your body weight in comparison to your height, and at times may give incorrect readings, while not calculating the weight of the lean muscles. So, for athletes and other sportsmen, having more lean muscles tissues, this has a high chance of proving incorrect measurements. On the other hand, Body Fat Percentage measuring procedures and instruments focuses on calculating the body fat only and hence provides more accurate results. Meanwhile, there are numerous ways to measure your body fat percentage accurately and most of them are easy to avail as well. Now, the body fat percentage may look like something which is not of much importance, but actually, it is. Because of excessive body fat percentage, people suffer from several severe health conditions and some are fatal even. Excessive body fat percentage leads to high blood pressure, type 2 diabetes, sleep apnea and can lead to stroke, kidney failure or even worse, cancer. So don't ignore it and measure your excessive body fat percentage now.
by Sandra Lee on March 26, 2020
10 Best Ways to Speed Up Your Metabolism
Almost everyone has heard of metabolism, but few can say with confidence that they know what it means. In general terms, any biochemical processes happening in our body is metabolism. The most important aspect of metabolism is related to the food we eat, the process by which our body breaks it down and transforms it into energy. A good metabolism is the key to a healthy body. The best way to track if you are fit and healthy, knowing about your basal metabolic rate or BMR is a step in the right direction. So, what is BMR? It is the rate of energy used up by the body when it is at rest. A low BMR can mean that you are not burning the calories you eat properly and lead to health complications. Here, we will discuss how to increase metabolism and the top 10 tips mentioned below can be a useful guide. Part 1. Ten Methods to Boost Your Metabolism Part 2. Why Your Metabolism Decreases? Part 3. The Device to Track Your BMR Part 1. How to Boost Your Metabolism 1.Keep High-Intensity Workout A good BMR is triggered by the calories you burn. Burning excess body fat is a basic step. If you can follow a high-intensity workout regime, specially High-intensity interval training like HIIT (including Tabata, Crossfit, Insanity), it will work wonders. Experts say that a high-intensity workout is preferable to long hours of light exercises. How? When you do intense exercises within a short period, it can continue to burn the body fat and boost metabolism even after the workout hours. That’s usually called afterburn effect. 2.Build Your Muscle Some people wonder the answer to how to speed up metabolism can lie in building up your muscles. Let’s explain. About 70% of the calories are consumed by your basal metabolism every day. And more muscle can support longer, more intense workouts. That is to say, a muscular body burns calories faster than one which is full of fats. You can use any BMR calculator and find out the difference. So, if you have a body with more muscles than fat, it stands to reason that you will have a boosted metabolism. 3.Drink More Water Less water consumption means that your body is dry even if you may not feel that way. So, the basal metabolic rate gets hampered if you are not hydrated enough. It is one of the reasons why it is good to drink lots of water before going to sleep. Do you often get up in the middle of the night feeling thirsty? It means your body, while you are sleeping, is using up the water to fuel your metabolism. Drinking more water is thus good for powering up your metabolism. 4.Have a Good Sleep High stress can lower BMR. Before knowing about ways to increase metabolism, you should first make sure you are having a good sleep. As the term BMR is defined, it is the process that takes place when you are at rest. When we are sleeping, we burn calories. Thus, good sleep and less stress can help you boost your metabolism better. 5.More Caffeine Intake We all know that coffee contains stimulants like caffeine. But did you know that you could have a boosted metabolism by drinking coffee? Well, it’s true. Some people swear by the great effect of green tea on fat burning, weight loss and fitness. If you are not partial to green tea, you can now try coffee and get similar benefits. 6.Update Your Eating Habits It is important to know about foods that speed up your metabolism. But that is hardly enough unless you also back up a balanced diet with the proper eating habit. The process of digestion boosts metabolism. So, it is a good idea to eat small meals, in terms of both quantity and calories, at more regular intervals. This will lead to higher BMR at no risk of weight gain. 7.Get More Protein Experts agree that more protein must appear in your list of foods that speed up your metabolism. Consumption of lean meat, eggs, nuts, beans, milk and other food with high protein content can boost metabolism more than carbs and fats. So, every time you eat, it is helpful to include some protein in your meal. 8.Try Meals a Little Spicy This is a common tip on how to get a high metabolism that people, who love to eat spicy food, often use. Eating peppers or other hot spices as an ingredient in your food is thus a sure way to boost your metabolism. 9.Get More Vitamin D Medical science indicates that vitamins and metabolism are closely connected. While some studies acknowledge the importance of vitamin B, it is vitamin D intake that shows key impact on higher BMR. Some studies have found that sufficient vitamin D may reduce the size of fat cells, increase their growth, reduce fat accumulation and storage. Moreover, vitamin D helps healthy cell replication and plays a significant role in preventing autoimmune diseases, such as common colds. A study published in the American Journal of Clinical Nutrition in 2010 showed that vitamin D can help To reduce the incidence of influenza A 10.Stand Up More Often One of the lesser-known ways on how to increase metabolism is the advice of standing up more. Many people have desk jobs or spend a large portion of their days in a seated position. This is not conducive to a higher metabolic rate. On the contrary, standing up more can have a positive effect on boosting metabolism. Part 2. Why Your Metabolism Decreases? Did you know that low metabolism is not good for your health and fitness? Several factors contribute to a low basal metabolic rate. Of these, disorders of the endocrinal system is one of the prime reasons. Also, older people have a low metabolism, as with increasing age, the body has decreased ability to burn calories faster. This is compounded by loss of muscle mass in older people, and we have seen how a good muscle build is linked with higher metabolism. Weight loss and illness are other factors that result in low metabolism. Nowadays, many young people also suffer from slowing down metabolism. The reasons can be to lifestyle choices more than anything else. For example, we have already discussed tips on how to speed up metabolism. It is thus not surprising that consuming lower calories, skipping protein in your diet, being sedentary and not enough activities or exercises, high stress and fewer hours of sleep have a grave impact on good metabolic rate. If you seriously want to boost your metabolism, you must avoid these pitfalls. Part 3. Device to Track Your BMR There is no alternative to a BMR calculator to measure metabolism and knowing if you need to take steps to boost it. For those with advanced awareness of health and fitness, merely measuring metabolism might not be enough. It is for their benefit smart body scales are available. Measuring BMR is just one function that a smart body scale performs. It is an intelligent way of keeping track of your change of BMR, weight as well as various body composition metrics such as body fat, water percentage, muscle and fat composition. It also monitors your BMI or body mass index and can be easily accessed with an app or online service. Ugramo Fit Pro - Best Body Fat Scale Heart Rate and Heart Index Detective 17 index data Large VA Screen 4 Sensor with ITO Platform SHOP NOW! Aided with our tips on how to increase your metabolism through eating habits and lifestyle choices and armed with a smart body scale, you can go a long way in staying fit. So, quit worrying, give your metabolism a boost and find the joy of health. It’s the best way of feeling good. Try it!
by Sandra Lee on February 11, 2020
What Is The Ideal Body Fat Percentage
In today's world, an increasing rate of body fat is a serious problem. Not only the older generation is going through this process but also the younger ones are no exception. The ever-growing consumption of fast food has touched new limits. Burger, Pizza and Sausages are silently creating an unproductive race of humankind. The rise of billion-dollar companies, who are selling sugar in the name of health drinks, is celebrated globally. The teens and young adults are the prime victims of this severe but silent invasion. The question arises, how to keep the body healthy, how to remain fit and so on. As a result, loads of fitness products and energy drinks are getting sold. Surprisingly, the product ingredients remain the same more or less. Part 1. The Ideal Body Fat Percentage for Women Part 2. The Ideal Body Fat Percentage for Men Part 3. How to Calculate Your Body Fat percentage Part 4. How to Decrease Your Body Fat? So, people are worried about their physical health. An unnecessary body fat creates many problems in daily lives and also causes diseases like obesity, diabetes, blood pressure, sugar so on and so forth. Though it is not dark in everywhere, people are doing miraculous transformations so often. Practices like Yoga and gym are proven to be healthy. It is possible to maintain your body fat and live a healthy life with a balanced diet. In this article, we are going to discuss body fat for men and women. The Ideal Body Fat Percentage for Women Women have an entirely different biological process rather than men. The body fat percentage of women depends on some variables. Experts have explained them in different ways, but in general, the report of the American Council of Exercise mentioned a proper chart for ideal body fat percentage of women. Type Body Fat Percentage Essential Fat 10%-13% Althletes 14%-20% Fitness 21%-24% Acceptable 25%-21% Obesity > 32% The essential body fat percentage of women is 10-13%. There is a certain amount of body fat that is necessary to keep the body going properly, in this case, that is the above-mentioned number. Now, those women who are into athletics i.e. Swimming, Racing, Badminton, Tennis, the body fat percentage is just above the essential percentage. That is 14-20%. Their regular practice, balanced diet and proper training session help them in achieving the humongous number. But don't worry if you are not an athlete. There are two more measurements. If you are into fitness, means if you are a fitness freak who is always ready for a bunch of push-ups and sit-ups along with some reps of skipping then your body fat should be around 21-24%. Pretty easy right! Well, not that easy but possible. After all, you call yourself a fitness freak. And now, I am going to reveal the percentage of almost all the fellow mates in every group. The acceptable percentage of body fat in women is 25-31%. So, if you are not doing anything, no fitness, no morning walk, no gym then you have to keep it just under 31% to keep that sweet chubby tag. Anything above 31% is labelled as obesity in women. So, at any cost maintain your fat percentage. Age VS Body Fat The study says that women from the age group of 20-39 should maintain their fat between 21-32%. Then they increase it by 1% and make the ideal body fat to 23-33% for women between age 40-59. Now for the older people whose age between 60-79, the body fat should be between 24-35%. Age Body Fat Percentage 20-39 21%-32% 40-59 23%-33% 60-79 24%-35% That's it. The two studies don't differ from each other so you can use any of them. The Ideal Body Fat Percentage for Men Men have different measurements and the need for fat in men's body is much lower than women. Following the same two studies, now we are going to check men's ideal body fat percentage. The essential body fat in men is nearly 2-5%. So, it is clear that body fat is more visible in men than in women. Having the essential body fat percentage as low as 5%, an athlete always has to maintain a percentage of 6-13%. Well, don't bother if you are not an athlete you have some relaxation. A fitness person maintains the body fat percentage between 14-17%. So, if you are gymming regularly and maintaining a diet chart, you should aim for that. The final segment is for normal people or leading a general life. If you are maintaining a body fat of 18-24%, then you shouldn't worry much. But if you exceed the said limit, you'll be considered as a patient of obesity. Type Body Fat Percentage Essential Fat 2%-5% Althletes 6%-13% Fitness 14%-17% Acceptable 18%-24% Obesity > 25% The body fat percentage according to age is: Age Body Fat Percentage 20-39 8%-19% 40-59 11%-21% 60-79 13%-24% How To Calculate Your Body Fat Percentage 1.Skinfold Calipers Skinfold Calipers helps in calculating the body fat close to accurately. This manually takes measurements of your body fat from different parts and gives an average percentage. It is recommended to take help from a third person for accurate results. 2.Body Fat Scale Body Fat Scales is a measurement tool that enables you to measure both your body fat and estimated wait. A sensor is in-built in the tool and with the help of bioelectrical impedance, the whole process works. Ugramo Fit - Smart Body Fat Scale 14 Body Data: Weight, Body Fat, BMI, etc. Accurate to +/-0.2lb See changes by App 4 Sensor with ITO Panel Know More! 3.BCM (Body Circumference Measurements) Body Circumference Measurements is an advanced measurement process that uses bioelectrical impedance to calculate body fat. Ugramo Fit S - Smart Body Tape Measure Measures up to 8 body parts. Syncs data with your smartphone. See changes by App up to 60 inches(150cm) Know More! How to Decrease Your Body Fat? Decreasing body fat is not a big deal. The process is easy, all it requires is heart and soul dedication. 1.Physical Exercise The physical exercise starts from a morning walk, Yoga and ends with Hardcore gym sessions. It is your choice, which one you are going to select. But it would be easier if you contact an instructor of the field and prepare an exercising routine. It's alright if you learn from YouTube but it's always recommended to have an expert's opinion. 2.Diet and Nutrition Along with physical exercise, you must maintain a diet routine. Cut off all the pizzas and burgers and eat something healthy. Contact certified nutrition, share your complete case history and maintain the routine given by the doctor. 3.Lifestyle Besides doing all this stuff, one must maintain a disciplined lifestyle. That means having strict bed-time and wake up time. Reducing some hours from laptop and gaming will help you greatly in improving your health. Conclusion That was the brief guideline about maintaining a healthy body fat percentage. Remember the old saying, "A healthy body is thousand times better than money". So, I hope you have read the complete article, and start to workout, keep a healthy lifestyle. And do not forget to get a body fat percentage calculator to see if you reach the ideal body fat levels.
by Sandra Lee on January 03, 2020