Accurately determining your body fat percentage isn’t an easy task.
We spoke a while back about abs. You want them. Everybody wants them. They look cool. We established some absolutes. Most healthy folks have abdominal muscles, but in order for you to see your illustrious six, that layer of fat has to go. In fact, you’ll need to be pretty damn lean. From livestrong.com:
While everyone is different, there is something to be said for looking at a standard guide when determining what levels of body fat you need to see your abs. According to trainer and nutritionist Tom Venuto, you’ll need to get very lean to see your abs. Venuto classes this as under 15 percent body fat for women and below 9 percent for men.
Unfortunately, determining how much body fat you’re carrying isn’t necessarily a simple process. During my playing days, my teammates and I had our body fat measured on an annual basis during our physicals. Spring training always saw the nurses coming in with calipers. They pinched and poked us like the Pillsbury Doughboys we were. Generally, this test involves pinching fat in at least three different locations, like the chest, abdomen, thigh, arm and back. In theory, this should give you a measurement of your total body fat. In reality, the accuracy depends on your tester. Some testers squeeze too much skin, some not enough. It’s especially invasive if you don’t particularly like being prodded by strangers.
If you’d like more accuracy, there’s a guaranteed way to get an exact measurement. From Howard Schneider of the Washington Post:
The only true way to measure body fat is through an autopsy.
I’ll pass for now, thanks. Fortunately, there’s a way to get a reasonably accurate measurement without the peculiar interaction of the caliper skinfold test. I just went for a dive with the mobile hydrostatic body fat clinic company, Get Tanked. From their website:
Hydrostatic body fat testing is the most accurate method of measuring the amount of fat and lean (fat-free) mass a person has on his or her body. Just as a person weighs a different amount on the Moon than on Earth, a person weighs differently underwater than on land. Using measurements of a person’s weight underwater and weight on land, precisely how much fat a person carries can be calculated.
It’s pretty simple, actually. You track down the truck, preferably in board shorts (if you live in Alaska, I’m sure you can show up in long johns). The clinic inside will have a scale, a computer and a rectangular metal tank with a few feet of “chlorinated, pH balanced, and approximately 90° F” water.
After a few questions, you strip down to your suit and in you go. You’ll lay a weight belt across your legs, blow out all of your air and go under for a few seconds. The clinician will tell you that you must blow out the last bits of air underwater (sounds intimidating, it’s actually simple) because oxygen in your lungs will show up as fat on the test. Nice move, right? They force you to comply by playing on your vanity. Sly.
Upon your emergence from your dip, the company provides you with the following:
- Your body fat and lean mass percentages and weights
- How your percentage of body fat compares to others
- How much fat, if any, needs to be lost in order to reach your composition goals
- Basal metabolic rate—how many calories/day you burn without exercising
- Personal caloric intake and expenditure chart—how many calories/day you burn when doing various exercises and activities
- Historical readings and progress, if more than one test has been taken
Here are my results. This shit is scientific.
As of now, the clinic I used is not everywhere. Here’s the location map. However, a quick Google search will likely yield results in your area. If not, you can always go with the tried and true approach of looking in the mirror. Can you live with it? Cool. Me too.
Kap
rickm says
Hey Gabe. Have you ever tried out the home scales that calculate weight, body fat, water %, muscle mass, and bone mass? If so, have you ever checked the results against more “official” tests to get a sense of how accurate the home scales can be?
Gabe Kapler says
Sure haven’t, Rick. I’d have a hard time trusting one of those gizmos. Let me know what you discover, please.
Colt says
Interesting. Have you seen or tried these floating massages that are popping up everywhere
Gabe Kapler says
Where you been, Colt? I know nothing of a floating massage.
kbeyazdancer says
Wow-your numbers are crazy love! Mercy-it’s probably been 8 years since I’ve had my done (the old school way with the calipers) and I was never a fan of being touched by strangers.
Thanks for sharing.
-Kelebek
Gabe Kapler says
Totally understand, Kelebek.
Richie Ernst says
4.5%…wow! I was going to guess 3! You really need to start working out and eating right..lol!
Gabe Kapler says
Going to grab a piece of animal flesh now, Richie.
Duane says
Never thought about a moble unit. To bad they don’t come to San Diego however I’ve added it to my Christmas list for a location near by.
Rickm did ask about home scales that calculate weight, body fat, water %. My family has one and it seems accurate but i will definitely compare the body fat test to home scale. As always thanks for the information Kap.
Gabe Kapler says
That would be an interesting study, Duane. Let us know how that goes.
billstraehl says
I’m going the autopsy route. It’s the last thing on my bucket list!
Gabe Kapler says
Well done.
Mo says
I’ve always wanted to do one of these tests, but aside from never being able to find one, I’m afraid the calibration would be off because I have asthma.
As an aside, I lived in Salt Lake City for a while and urban legend has it that Karl Malone was running through the mountains in preparation for the season, when he received a call from someone (agent/doctor/personal trainer) asking where he was. He told the other person on the line, who responded with essentially, “You need to get the hell outta there right now.” Allegedly, the results from his most recent physical showed that his body fat was dangerously low at just under 3%, and he needed to dial his regimen down some.
Anyway, great post as always, Kap!
Gabe Kapler says
Malone was an absolute beast.
MIchelle says
Good job, fatty. Lol. Love people who talk the talk and walk the walk.
Much respect.
Gabe Kapler says
Back atcha.
Christian says
Hey man, have you ever heard of the Bod Pod? I really want to get my body fat percentage and the rest of these stats and was looking into different ways to do it around where I live and this one came up and apparently is pretty accurate. Any thoughts?
Gabe Kapler says
Haven’t heard a thing about it, Christian. If you do some research, please let us know what you learn.
Rob says
I’m sure this company’s testing is good. But their scientific explanation of it is wrong. You don’t weigh a different amount under water. They are using the water to find out how much volume you take up. Since fat has a different density than bone, muscle, etc., they can then sort out how much fat you have. That’s why they want you to breathe out the air in your lungs, it is taking up space and throwing off the volume calculation.
Gabe Kapler says
Thanks for bringing a strong take, Rob. Appreciate it.
Steve says
Straight shredded brah! Now the one question that hasn’t been asked yet….reasonable cost or nah?
#MassUp
#ThoughtsBecomeThings
Gabe Kapler says
Good call. $49. Re-tests are cheaper, I believe.
Duane says
That’s a good price! One location I checked charges $150. I would guess sine the mobile unit has less overhead.
Msquared says
Quite intriguing Kap.
I used to allow the Calipers on my skin back when I was lean 20-something… But stopped once they started pinching more and more.
This said, I am curious as to where I stand today. This assessment seems worth a fifty spot.
Thanks for showing your results. Further validates why we all check in each day to glean bits of health and fitness 411.
Read you mañana.
MICAH MANN (@MICAHMANN) says
Good God man! Well done.
So in comparison to calipers, I wonder how they differ?
Matthew D. says
I’m becoming increasingly frustrated by the “look in the mirror” approach. When I first got back in to training, it felt great to look in the mirror and have to buy new pants, but lately, I’ve become frustrated by the love handles that just want to stick around forever. My doctor has a scanner that calculates body composition, but I’m afraid I’ll feel defeated if I get it done. I wish they’d just take the reading from my quads and calves. What is your suggestion? Should I suck it up and stop with the HS girl drama shit?