I hope that you have taken measurements and pictures before beginning your weight loss journey. It’s a great way to see changes that are taking place with your body. Check out Lisa’s before and after picture HERE and see why it’s such a great tool to use!
Another great tool to use is your body fat percentage. By figuring out your body fat, it will distinguish between pounds that come from body fat and pounds that come from lean body mass or muscle.
There are many different scales and products to help you determine your body fat percentage, but the three that I use to test body fat are:
Omron Body Fat Analyzer
The Omron works by using the electric conductivity of the tissue of body fat. You enter your height, weight age and gender into the machine and it sends an extremely weak electrical current through your body to determine the amount of fat tissue.
AccuFitness Accu-Measure Calipers
Using the calipers, you can take measurements at 7, 4 or 3 sites to get your body fat percentage. The more sites will give you a more accurate reading. HERE is a site that tells you where to take the measurements at. When I use the calipers, I use the 3 sites: Tricep, Suprailiac and Thigh.
Tape Measure Method
For the tape measure method, you need your height and then measure your neck, waist and hips and then enter it into the appropriate form HERE.
Below is a graph that shows the healthy ranges for your body fat percentage.
Using all the tools I have mentioned are great ways to see the changes that occur whether you are trying to lose weight, lose inches or build muscle. It’s also a great way to motivate yourself, set yourself a goal and reach it!
译文:
怎样了解你身体脂肪的百分比
我希望你在开始你的减肥旅程以前测量一下你的体重并作以下记录。这是观察你的身体发生变化情况的最好方法。在HERE查看减肥前后的记录你就会明白为什么它是一个很棒的工具。
另一个很棒的是关于你的身体脂肪的百分比。通过对你身体脂肪的列表，你可以区分出身体脂肪的变化情况以及体形瘦的人的身体和肌肉的变化情况。
有很多种秤和产品能帮助你测量身体脂肪的百分比，但我用来测量身体脂肪百分比的产品有三种：光标显示器、博大、脂肪分析仪。
光标脂肪显示器
光标脂肪显示器是用电传导来显示你身体组织的脂肪情况。你可以在仪器输入你的身高、体重、年龄、性别，仪器有一股弱的电流通过你的身体从而测定你的身体组织的脂肪情况。
数据存储显示器
使用这个测量器你可以测量身体七个、四个或三个部位的脂肪百分比。测量的部位越多你获得的数据越准确。HERE有一个地方显示你所有的测量数据。我使用这个测量器的时候我都测量三个部位：三头肌、腹部、大腿。
卷尺测量法
卷尺测量法要测量你的身高、你的颈部、腰部、臀部，然后在HERE输入相应的数据。
下面有一个图表能显示出你的身体脂肪百分比的健康范围。
我提到的所有的工具都是很棒的方法，它们都能告诉你在减少体重、减少尺寸或锻炼肌肉方面是否发生了变化，也是激励自己的一个很不错的方法。给自己确定一个目标并去实现它！