If you are serious about fitness, get body fat tested

There are many ways to test the effectiveness of your training program, but none are as important as checking your body fat. You can be strong, fast or have bulging biceps, but if you’re carrying a high percentage of body fat, you’ll never reach your full potential.

I personally guarantee that reducing your body fat percentage to an optimal range will make you look, feel and perform in ways you never dreamed of, so if you’re curious to see how you stack up against the competition, get tested and adjust your program accordingly.

Getting tested
It really doesn’t matter what method you use; as long as you have a baseline you’ll be able to chart your progress. I’ll break it down from least to most effective so you can choose the method that works best for you.

Bioelectrical impedance
This method works by sending low-level electrical currents through your body to determine your body fat, usually through a scale or handheld device. It’s popular because it is quick and easy, but it’s not very accurate. Several factors including skin temperature, body hair and fluid retention make it even less perfect. On average, bioelectrical impedance has a margin of error of approximately 10-12 percent.

Skin fold calipers
This test uses a large set of calipers to lightly pinch the skin in several key areas. The calipers allow you to measure the thickness of fat on the outer layer of the skin. You then compare the measurements to a predetermined chart or do a fancy mathematical equation and you have your body fat percentage. This is a much more accurate way to check your body fat and is my personal favorite, but it doesn’t test visceral body fat that lies between the organs, so the more obese the person being tested, the less accurate the test. It also depends on the skill and consistency of the person administering the test. The average margin of error is about 3-4 percent.

Hydrostatic weighing
This test requires your body to be lowered into a giant tank of water, and since muscle is denser than fat, your body composition can be determined based on how much water you displace. People who have low body fat will displace more water than those with a higher body fat percentage, but very few facilities have the equipment to give this test except possibly some hospitals or universities, making the test unrealistic for the average person to access.

Dexa scanner
The Dexa scanner is the latest and most accurate method of body fat testing because it takes into account muscle, fat and bone mass. It’s a very expensive piece of equipment that uses low level x-rays and can be found at some imaging centers and doctors’ offices. To take this test you simply lie down on an open table while a computer-generated arm slowly scans from head to toe over your body. The end result is an accurate, detailed spreadsheet of overall body fat percentage as well as the body composition of all your major body parts.

How do I measure up?
The only real way to know what kind of shape you’re in is to see what you’re made of, and I mean literally. Here’s a chart to see how you measure up. Remember, women naturally carry more body fat than men, so don’t be upset if your boyfriend is lower than you are.
OK, chances are you won’t be as lean as you had hoped, but that’s the beauty of getting tested. First, find out where you are and what your fitness level is, and then make a plan to become a better, leaner version of your current self. As a wise historian once said, “How do you know where you’re going if you don’t know where you’ve been?” If you get tested, you’ll know where you’ve been. The only real question left to answer is: Where are you going from here?