If you are looking to lose weight in order to look more “defined.” Then you probably already know its a matter of maintaining your muscle mass while losing the fat. In order to do this properly, you will have to pay close attention to your body fat percentage while you are cutting weight. There are a lot of measurement methods out there, but which one is right for you?

The most accurate, and most expensive method would be the hydrostatic testing that Tom mentioned in an earlier blog “BMI, Why Do You Lie.” This is by far the most accurate form of measurement, but the least practical. As few gyms are even equipped with the proper equipment needed for this methods, you will find yourself having to go to a research labs, university, or hospital, to get tested which can cost hundreds of dollars.

Another form is the Anthropometric method, which uses measurements of your height, neck, and abdomen to calculate your body fat percentage. I don’t think I need to even state the obvious flaws in this method as the body fat isn’t even being measured, but rather your dimensions are. With that being considered, I would probably have to rate this as the most inaccurate method to choose from.

The most common amongst gyms these days would be the Bioelectric Impedance Analysis. This is commonly used as a hand held device, or sometimes you stand on it, which sends an electrical current through your body. The resistance of this current is used to measure the amount of fat that is within your body. Although this method is extremely easy to administer, I would rate its results as “questionable,” as I have seen the result change as much as 5% in a four hour period.

Finally the most accurate, and the most affordable method would be the Skin Fold Test. This method measures your body fat percentage by pinching your fat with your fingers, then measuring the thickness with a body fat caliper. You can get your body fat percentage by measuring as few as one site, or as many as 7, obviously the more sites you use, the more accurate your result. The only downside to this test is for individuals that are too overweight that the caliper wont fit over their fat.

In my experience with measuring body fat, I would have to rate the skin fold test as the best. Its easy to administer and can cost next to nothing to buy the calibers. It can take some practice getting skilled at pinching the fat, or even requiring aid for some measurements, but its the most effective in my opinion.

-Scott