In goal setting it is important to measure your results. Since weight loss and muscle gain are the two most common goals you will want to do a body fat composition assessment. There are a number of ways available to do a body fat composition, however they are not all ideal. Hydrostatic weighing is a gold standard, but it's a bit challenging to fit a small pool in a gym and relatively inconvenient to have clients strip down to a swim suit and dunk. The following is a list of recommended ways of keeping track of your progress. If you have any questions on any of them please reach out and contact us.
Skinfold: The skinfold assessment is performed with calipers that are used to pinch the skin/fat in a number of locations. The measurements generated from the caliper pinches are entered into an equation to calculate an estimated body fat composition. The assessment is a bit less reproducible when compared to the Inbody assessment, however it is still reliable enough to see body fat trends.
Circumference: A few specific locations can be measured with tape measure to keep track of circumference readings. It is important to have form fitting cloths and to measure around the belly (largest) portion of the limb.
Pictures: It can be hard to see progress in the mirror, so it can be beneficial to take a picture in the beginning and then once a month from there. Make sure to wear the same cloths and have the same lighting. Seeing the first picture side by side with the most current picture can highlight some big changes that would go otherwise missed. This should be easy these days considering almost every phone has a camera.
InBody: The InBody assessment is a professional body composition analyzer that can give you number a data points used to measure your progress. The InBody uses an advanced method of bioelectrical impedance that takes advantage of multiple points of contact, resulting in a more reproducible and accurate assessment. InBody is the recommended method to follow body fat composition. It is fast and easy to do. We do not recommend the InBody if you have a pacemaker.