One of the most accurate methods for analyzing body composition is measuring the skin fold.

Analysis of the composition of the body shows the distribution of your weight: what fraction of it is fat, and which - all the rest. Such an analysis can be done in some sports and fitness centers and fitness clubs. Some methods of conducting this test are quite simple, some are much more complicated. Here are some of them.

Measuring the thickness of the skin fold This method is quite simple. A special tool, resembling a caliper, you tear the skin fold and then on the scale on the instrument itself learn its thickness. "Protectors" are made in the abdomen, upper back, chest and thighs. Then the obtained data is substituted into special formulas and a specific percentage of fat accumulation is obtained.

Of course, this technique is much inferior in accuracy to the latest high-tech methods of analysis, for example, computed tomography. Compare, the computer tomograph gives a clear visual image of fatty and non-fatty tissues, so that the reliability of the CT score does not compare any method. However for the sake of truth it is necessary to say that the procedure itself is so expensive and so complex that in practice the sport is almost not applied.

The accuracy of measurements by tampering with the skin fold largely depends on who performs the procedure. Of course, it is better that you are in the hands of an experienced person, not a novice trainee. In any case, measurements should be made by the same specialist. In the end, even if he is not the most-most, you will at least get the results with the same degree of uncertainty.

Then you will have to compare the results of different measurements to understand whether there is real progress in the loss of fat. Simple weighing does not give you an answer to this question.

If you exercise, your weight can increase due to muscle growth. And then weighing will give you an excuse for unnecessary panic: they say, I train so much, and the fat layer has increased even more! Another case is possible. You train, but methodically wrong. As a result, the fat layer continues to arrive, and you will write off weight gain on account of muscle growth.

Here is the conclusion: let the method of measuring the skin fold and not so accurate, it, nevertheless, can really help in assessing the correctness of your athletic efforts.

Method for measuring bioelectric resistance (BES) When using the BES method, a weak electric current is passed through your body. No more than a tiny pocket battery. The current is fed through the electrodes fixed on the arms and legs. Fatty tissues, unlike muscular tissues, do not conduct a current.

It turns out, the faster the current passes through the body, the less fat in it. The obtained data are substituted into formulas that take into account the growth, gender and age. Thus, the percentage of fat in the total body mass is calculated.

Recently, very simple and convenient devices have appeared that use the BES method. Externally, they resemble ordinary floor scales - you just get on a small platform and in a moment receive a detailed report of your weight, fat, muscle and water contained in the body.

The disadvantage of this method lies in the fact that the current passes easily through the limb, but gets bogged down in the depths of the body, and therefore very high accuracy in the determination of a specific proportion of fat in the body.

If you do not have a chance to use any of the described ways to determine the body composition, you can do it differently, without resorting to any abstruse methods.

Evaluating the waist / hip ratio You measure yourself with a conventional tailor's meter at the waist and hip. The ratio between these two "risk zones" is the exact indicator of your state. If the ratio increases, then you gain fat, if it decreases, you lose.

It is calculated as follows:.

Measure the waist circumference slightly above the navel.

Measure the hips at the widest point. (Put your legs apart here. Do not pull the stomach, but, on the contrary, relax. ) Divide the waist circumference on the hip circumference.

Ideally, the number obtained should not be greater than 0.8. Otherwise, you have to seriously prepare for the training!.

Protecting the skin folds with fingers The method is very simple:.

Pinch your thumb and forefinger with a crease of the skin (only the skin!) On your shoulder at the back, just above the axilla.

Then, without spreading your fingers, release the skin-fat fold.

Measure with a ruler the distance between the fingers.

If the distance between the fingers was more than 2.5 cm, you have under the skin extra fat. You have a direct road to the gym!.

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Keywords: Measure the waist circumference at the level just above the navel.

Measure the hips at the widest point. (Put your legs apart here. Do not pull the stomach, but, on the contrary, relax. ) Divide the waist circumference on the hip circumference.