Starting a body recomposition program without measurements is like planning a trip without a start address. I guarantee you will regret it later. Don’t fly blind! “Tim Ferriss” Click to Tweet!
Three Simple Steps to Getting Your Measurements:
Step I. Take your before circumference measurements. Get a simple tape measure and measure four locations
- Both Upper Arms (mid bicep) example here
- Waist (horizontal at naval)
- Hips (at widest point below Waist)
- Both Legs (mid-thigh)
Total these numbers to arrive at your Total Inches (TI). Changes in this total will be meaningful enough to track.
I have created a special 4 hour body “BODY MEASUREMENT WORKSHEET”. Take your time to record this data, it will act as a guide as you begin your diet. I recommend that you return here instead of the scale to track your progress.
Download as Excel Worksheet | FOR MEN | FOR WOMEN |
_____________________________________________
Step II. Estimate your body-fat (BF%) based on the “Eyeballing It” slider (or use the above Excel spreadsheet with skinfold calipers)
What should your body fat goals be?
The American Council on Exercise uses the following categories based on percentage of body fat:
Tim Ferriss Four Hour Body: Body Fat Goals
For Men:
- If obese, aim for 20%
- If you have just a bit of extra padding, aim for 12%
- Click here for a Large Blown Up Version of these Photos
For Women:
- If Obese, aim for 25%
- If you have just a bit of extra padding, aim for18%
- Click here for a Large Blown Up Version of these Photos
_____________________________________________
Step III. Choose the Best Tool and Schedule a Session
- If your over 30% body-fat, avoid calipers and use DEXA, BodPod, or ultrasound, in that order.
- If you are under 25%, still aim for DEXA, BodPod, or ultrasound.
- If you cannot find these opt for calipers with a qualified professional and request the 3-point or 7-point Jackson Pollock Algorithm.
Professional Resources:
- BODPOD: Use this site to find BodPod assessment centers
- BodyMetrix: Hand-held device uses ultrasound to measure body composition down the the millimeter.
- Find DEXA: About $49 use this to find a local center.
_____________________________________________
Tim’s Recommended Tools for Body Composition:
- Escali High-Capacity Bathroom Scale with Body Fat/Body Water Monitoring (440lb / 200kg): Measures weight and percentage of body fat for up to 10 users.
- Withings Wifi Body Scale ($159, really great scale automatically uploads your tracking data to the web each time you step on the scale, a bit pricey but well worth the investment)
- Orbi Tape Measure: The armed services’ choice for physical examinations.
- Slim Guide Skinfold Calipers: These are the most widely used calipers in the world.
- Get all of these products in one click from Amazon.com
Related Posts:
Body Analysis Links:
- Useful Online Body Fat Calculator
- Useful B.M.I CALCULATOR and I-PHONE APP
- Ideal Body Weight Calculator
- Weight Calculator for Weight Loss
DOWNLOAD THE CHEAT SHEET!
{ 4 comments… read them below or add one }
Hi Stephen,
Why is ultrasound not recommended for measuring % body fat if you are over 30% fat?
Emily
I did mention this here:
Step III. Choose the Best Tool and Schedule a Session
If your over 30% body-fat, avoid calipers and use DEXA, BodPod, or ultrasound, in that order.
We have been using calipers to track ourselves in our http://www.fourhourfit.com challenge. And it is difficult to get accurate measurements, but it does seem to be effective just using the calipers. And cheaper.
Thanks for pointing this out.
My brother suggested I might like this website. He was entirely right.
This post actually made my day. You cann’t imagine just how much time I had spent for this information! Thanks!
Just want to say your article is as astounding. The clarity in your
post is just spectacular and i could assume you’re an expert on this subject. Fine with your permission let me to grab your RSS feed to keep up to date with forthcoming post. Thanks a million and please keep up the rewarding work.
{ 15 trackbacks }