Every morning many people step on the scales to check their weight, but this is really enough to assess if we are normal weight o overweight?
A person objectively "leanMay still have an unhealthy amount of body fat under the skin, just as a muscular athlete with a very low percentage of fat may seem overweight for the scale.
Here 10 ways to measure your body fat percentage, some very common, some very trendy, some that you will remember every time during training!
Index
BMI
Il BMI (body mass index) is a mathematical measure that regulates the weight according height of the subject, but does it really work? Yes and no.
THEInternational Journal of Obesity in one study found that the Present in several = 29% of people of normal weight had a percentage of body fat belonging to the "obese" range.
Another discrepancy occurs with particularly subjects muscled, which of course they weigh more since the muscle is denser than fat.
The results of the BMI calculation go taken with caution and supported by other more specific analyzes.
WAISTLINE
for women the measure of the ideal way should be less than 89 cm and for men under the 102.
Is this measure reliable? It seems so.
According l 'American Diabetes Association this measure is an indicator of excess abdominal fat, which puts people at risk for heart disease, stroke, and diabetes.
WAIST-HIP PROPORTION
Women with a waist-to-hip ratio greater than 0,8 have a higher risk of disease; for the men the report it must not exceed 0,95.
As with the measurement of the waistline, this formula seems to work for detecting body fat and makes up for the shortcomings of the BMI calculation.
CAN YOU SEE THE ABDOMINALS?
This technique is really simplistic; can you see the six pack at the mirror? Well then you are in shape.
The amount of abdominal fat under the skin is a reflection of what is happening in the body from a metabolic point of view.
If you can make out good muscle definition, then that's fine; if not, try to make small changes to your eating and training routine.
WAIST-HEIGHT PROPORTION
If your waist measurement is less than half the height, then you are healthy.
This method seems reliable; a study in the journal BMC Medicine has shown that the waist-to-height ratio it's well more accurate than BMI and provides useful information to understand how overweight you are.
PINCH TEST
It is a simple method to measure the accumulation of fat in the abdomen.
To perform this test you must "pinch”The skin at the base of the ribs, holding the arm up, supported; the fold of skin between thumb and forefinger it should not be more than 1 cm.
It works? Yes and no. Best to have it done by an experienced nutritionist or personal trainer.
HYDROSTATIC OR UNDERWATER WEIGHING
For years it has been considered the most reliable methodology for body composition, but given the difficulty of execution, today it is used only for scientific purposes.
The subject comes first weighed in the air and then completely immersed in water after exhaling the air from the lungs.
BOD POD
It is a system that uses i principles of densitometry to determine body composition; one sits in a bathing suit inside a spherical-shaped machine which, by moving the air, calculates fat mass and lean mass.
It works? Research shows that yes, it works, but it is quite expensive and it is difficult to find a center to run it.
DEXA SCAN
X-ray absorptiometry is usually used to measure bone density, but it can also be useful for fat mass, muscle mass and the amount of water.
It works? Yes, unlike other body measurement tools, the results are extremely accurate and reproducible, however it is a little more invasive and, like the Bod Pod, quite expensive.
BIOIMPEDANCE
The bioelectrical impedance analysis provides a detailed description of the body composition.
The tissues of our body, muscles, fat mass and bones conduct the current in different ways and this technique measures the impedance of these components through the evaluation of body water.
It works? Yes, this method is very accurate and reliable and it is the most widespread in nutrition centers and gyms.
Have you ever measured your body fat? What technique did you use? Let us know in the comments and follow our dedicated Telegram channel 
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