A very important aspect in really finding out if you're on the right track or not, is to monitor your body fat levels. Go to your local sports store and buy some body fat calipers to test your fat levels. Record these levels along with your body weight each week and start to monitor these changes. You want to make sure you're building quality muscle mass and burning that extra body fat.
By monitoring the changes of your lean body weight, you will be able to tell whether or not you are replacing adipose tissue (fat) with hard earned muscle. Lean body weight (muscle) can be found by subtracting your body weight with your body fat weight. You body fat weight is calculated by multiplying your weight with your body fat percentage.
Tips on measuring your body fat levels:
1. Take all measurements on the right side of your body.
2. Carefully identify and recall your measuring site for accuracy.
3. Take the measurement when skin is dry and lotion-free.
4. Do not measure immediately after exercise due to shifts in body fluid.
There are three main sites for measuring your body fat for males:
1. Chest - Fold is taken 1/2 the distance between the anterior auxiliary line and nipple.
2. Abdominal - Fold is taken vertical 2 cm lateral to the umbilicus.
3. Thigh - Fold is lifted on anterior aspect of thigh midway between inguinal crease and proximal border of patella. Body weight is shifted to left foot.
There are three main sites for measuring your body fat for females:
1. Triceps - Fold is taken midway between the shoulder and elbow joint, on the center of the back of the arm.
2. Waist - Fold is taken diagonally above the iliac crest along the anterior auxiliary line.
3. Thigh - Fold is lifted on anterior aspect of thigh midway between inguinal crease and proximal border of patella. Body weight is shifted to the left foot.
Kris Bierek is a fitness specialist for the health and fitness site http://www.ShapeFit.com where you can find FREE fitness tools like fitness newsletters, dieting tips, weight loss help, exercise questions and a free fitness analysis to help you get into the best shape of your life!
article_text... Read More
article_text... Read More
article_text... Read More
article_text... Read More
article_text... Read More
article_text... Read More
article_text... Read More
Ah, the crisp cool breeze, the invigorating feel of the outdoors as the leaves start to turn colors, the sound of kids laughing on their way to school... Read More
Exercising During Commercials I'm getting up an hour earlier these days... Read More
Are you in an exercise rut? Do you want to kick your fitness level up a notch and increase your endurance? Would you like to add more intensity to you workout? Interval training is a good way to achieve all of these goals in a safe and systematic manner... Read More
If you're like most people, finding time for exercise is difficult... Read More
If I had to pick a single factor that I thought was most important in a successful exercise or weight loss program, it would be to exercise first thing in the morning - every morning! Some mornings, you may just be able to fit in a 10 minute walk, but it's important to try to do something every morning... Read More
What comes to your mind when I say the word "abs"? Do you think of the infomercials advertising "6 second abs" or the latest Sports Illustrated Swimsuit issue? Most people focus on training their abs to look thinner or sexier... Read More
Are You Destined to Sit on the Couch?If someone mentions exercise do you think, "I hate to exercise... Read More