4 Hour Body and The Elusive Body Fat: How do you Measure Up?

by Stephen

Post image for 4 Hour Body and The Elusive Body Fat: How do you Measure Up?

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

  1. Both Upper Arms (mid bicep) example here
  2. Waist (horizontal at naval)
  3. Hips (at widest point below Waist)
  4. 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.

Xcel icon 4 Hour Body and The Elusive Body Fat: How do you Measure Up? Download as Excel Worksheet |  FOR MEN | FOR WOMEN |4 hour body fat composition link 4 Hour Body and The Elusive Body Fat: How do you Measure Up?

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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:

Essential Fat Table 4 Hour Body and The Elusive Body Fat: How do you Measure Up?

Tim Ferriss Four Hour Body: Body Fat Goals

For Men:

4 hour body fat composition 4 Hour Body and The Elusive Body Fat: How do you Measure Up?

For Women:

4 hour body fat composition women 4 Hour Body and The Elusive Body Fat: How do you Measure Up?

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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.

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Tim’s Recommended Tools for Body Composition:

Related Posts:

Body Analysis Links:

DOWNLOAD THE CHEAT SHEET!


 

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{ 4 comments… read them below or add one }

Emily August 10, 2011 at 1:43 pm

Hi Stephen,

Why is ultrasound not recommended for measuring % body fat if you are over 30% fat?

Emily

Reply

Stephen August 14, 2011 at 2:35 am

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.

Reply

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