Determine the ratio of waist – hip. Undress, take a centimeter and measure the circumference of the most convex part of the chest. Then measure your waist at the umbilicus and the widest part of the hips. Divide the waist to the hips, then the waist size bust. Figures should not exceed 0.8 – 0.85 for women and 0.9 for men. If your waist wider hips or chest, start to get rid of excess fat as according to scientists, every extra inch at the waist shortens life expectancy by one year.
The thickness of the fat folds at the waist and the hips can be determined using the pinch test. Pinch the thumb and index finger skin on the abdomen, thighs, and between waist and shoulder. Measure the skin fold. If the distance is greater than 2.5 cm, you have excess fat. Do not conduct this test after training and in the critical days.
Find out the ratio of body fat using ultrasound. It is carried out in medical institutions for special equipment. Ultrasound waves penetrate the skin and are fixed on the measuring scale fat layer thickness. Based on these data, the specialist can calculate the fat percentage in your body.
Use the method of bioelectrical impedance using a device resembling scales. Stand on the device and receive a report of the weight of fat, muscles and water in the body.
If you know how to swim and not afraid of water, find out the percentage of excess fat with a simple test in fresh water. Lie on your back, raskinte hands and feet, exhale, hold your breath and start counting in my head. If you start immediately to dive under the water, so your body little fat percentage is less than 13%. If you start to sink into the water, counted to 30-35, you have a little more than 20% fat. If after 50-60 seconds you will continue to lie on the surface, the fat you have more than 25%.
A new method of measuring body fat BoD Under is considered the most accurate. Find out where conduct the study. You will be taken to a special room, where the sensors will analyze how much air you pushed your body. A few seconds will be ready a detailed report on the content of fat, water, muscle and bone in your body.
Buy electronic floor scales, which record the percentage of body fat and weigh yourself from time to time.