Measuring Progress

[Doo]

I am trying to make sure that I continue to gain strength and lose fat while maintaining/gaining muscle. To do this, I need measurements (You can't manage it, if you do not measure it) that I track over time. For strength, I simply use total load (sum of reps times weight for each set). For body composition, I measure weight and % body fat.

I weigh myself in the morning without clothes (last doctor visit, I was weighed and height measured with clothes and work boots on - I was 8lbs heavier and 1-1/2" taller!). Picking a specific time of day provides more representative results. Note that I am not saying accurate. Weight changes too much throughout day to worry about accuracy. The key is to have a number that can be used for tracking progress.

I measure bodyfat in the evenings after working out using a Tanita scale. I have found it to be as representative as skinfold measurements as long as conditions are similar from reading to reading (hydration levels, body temperature, etc.). I also have a Weider skinfold caliper I bought years ago. I have heard that the AccuMeasure is the best for self testing. From what I can tell, AccuMeasure made this caliper. I take these readings weekly using some of the tips mentioned here. Not sure why I bother taking both tests. I suppose it is "because I can". I already have the scale and calipers anyway. Again, the key is the trend and not the actual values.

There is another topic that also discusses using calipers.

BTW, I found a low priced AccuMeasure here.

[mjh]

It's interesting that the article you linked to says that worrying too much about the bodyfat %, as it relates to "norms" or "standards" is largely a waste of time, due to the significant differences in conversion formulas, and measurement consistency.

Better to record and track only the actual reading, in milimeters or whatever, for comparison over time, or pay attention to whatever % you come up with only as an indication of change in yourself, not as an indicator of where you stand in comparison to others.

[Doo]

Yes, I agree with just keeping track of the measurement but if you want an estimate of lean body mass you will need to use some formula.