-
Step 1. Hang your right arm at your side and have someone
find the point halfway between your shoulder and elbow, on
the rear (triceps side) of your arm.
-
Step 2. With his/her thumb and forefinger have him/her pinch
a fold of skin and fat away from the muscle.
-
Step 3. Have him/her measure the
thickness of the skin pinched. (Do not
rest the ruler against the skin.)
-
Step 4. Have him/her do steps 2 and 3 several times and get the average
reading.
-
Step 5. Find your body fat percentage by using the chart below.
FAT PERCENTAGE CHART
|
Skin Fold Thickness in mm |
Body Fat % Men |
Body Fat % Women |
|
|
|
6 |
5-9 |
8-13 |
|
13 |
9-13 |
13-18 |
|
19 |
13-18 |
18-23 |
|
25 |
18-22 |
23-28 |
|
38 |
22-27 |
28-33 |
METHOD NUMBER TWO
This test requires a scale and a tape measure. Do the following
calculations:
FOR MEN -
Lean body weight = 94.42 + 1.082 (nude weight in pounds)
- 4.15 (waist girth around bellybutton in inches)
Then:
Body Fat (%) = Bodyweight - Lean Bodyweight x 100
Bodyweight
FOR WOMEN -
Lean body weight = 8.987 + 0.732 (weight in kilograms)
+ 3.786 (wrist diameter in centimeters)
+ 0.434 (forearm circumference in centimeters)
Then:
Body Fat (%) = Bodyweight - Lean Bodyweight x 100
Bodyweight
Notes:
To convert pounds to kilograms divide by 2.2
To convert inches to centimeters divide by 0.394
Divide circumference by 3.14 (pi) to get diameter.
Paul Becker is a natural (steroid free for life) bodybuilder and fitness
consultant. He is the author of many books and courses on training and
diet, the most popular of which is his book "Truly Huge". For more
information on his books, courses & personalized training visit his
website at http://www.trulyhuge.com
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