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percentage of weight loss
what's up, guys? jeff cavaliere, athlean-x.com. today we're going to talk all about body fat.i'm going to help you to learn how to accurately measure your body fat whether you're goingto use maybe the more expensive route, or go with the more economical route. either way you've got to know how to measureand where to measure in order to get the right
percentage of weight loss, number. the key is, you should be focusingon that that number. you don't want to be focusing on the scale and your body weightbecause it's not going to tell you the complete picture. the more accurate picture is going to be revealedwhen you can figure out what your own body
fat level is and try to maximize your leanmuscle mass while diminishing your levels of body fat. you see, i think that's whatwe specialize in here at athlean-x. athlean-x is all about creating bodies thatare maximal muscle, natural muscle gains while minimizing body fat so you can have that athleticand lean look. now, the more expensive route: you guys have probably seen a skyndex before,or body fat calipers. these are good. these are more on the expensive end. thesewill cost you about $350-$400. however, they're a really important tool if you're talkingabout how much you're going to rely on them to dictate your progress. again, as opposedto how many times people will buy new scales and continue to jump on their scales.
so when you're a man what you want to do is:you want to measure in three places. your first location is going to be your chest,okay? from here, what you want to do is you want to divide the line right here, down themiddle of the nipple and over here on the corner of your shoulder. so somewhere right in between, which wouldbe right here, and you're going to take this one at a diagonal. okay, now what you wantto do is you want to pinch the muscle right there on that diagonal and you're going topull away from the muscle underneath and you can ensure that you're actually grabbing justthe body fat and not the muscle by contracting your pecs underneath because if you're grabbingthe muscle itself, when you contract it it's
going to pull away. it's going to pull out from underneath. so,you're left with the pinch of what you want, you grab just to the top of that, like this,and then you click the button here if you're using this – or whatever calipers you'reusing – you register that mark. the next mark is, again, here in the abdomen to theleft or right of your navel. it's about 1" away. you're going to grab on here, in a verticalway, and then same thing; you're going to pull away, contract the abs underneath tomake sure that you're getting just he muscle, and then you're going to register that part.then lastly, for the thigh – again, it's
actually good to lift one leg up as high asyou can because you're going to activate the muscles underneath here – the rectus. so we do our pinch here, we let it settleand we do that. so now this came back at 4.9. routinely i'm usually in the 5-6 range, orso. the most important thing is that you continue to do your own testing in that you're consistentwith it because the one thing you want to do is you want to gage this progress. if it's always you doing the measurementsthen you can rely on that, even if you're off a little bit it's looking at the relativechange between one measurement and the next. now, if you're at home and you don't know,or have access to this, and you don’t have
access to a cheap pair of calipers, there'sactually an old fashioned way to do this. i just want to show it to you because there'sa tool that i'm going to put a link to below that you can actually use and put the numbers.all you have to do is get the numbers. so what you do is – you would probably be bestoff if you had someone that can help you with this, but they'll do the same three pinches. they'll come here, they'll pinch away likethis, and then what they'll do is they'll measure the thickness of that pinch. that'sall the calipers are doing anyway. all the calipers are doing is, they're at a 0 markand then when you stick something in between they're measuring how thick the thing thatyou stuck in between is.
in this case it's the body fat fold. they'lltake this and they'll measure how thick that fold is and they'll go from there. now let'ssay it was something like this. we're going to exaggerate a little bit. they would measurehow thick that fold is and you can see that's sort of like 1.5" or so from there to there. they've actually come up with some rough estimates.i wrote them down here to where i can read them to you – the ellington dardon equation– that basically says where the pinch and inch came from. if you can pinch a 0.25" onthat location you're basically looking at about 5% to 8% body fat. what you would do is pinch and measure, pinchand measure, and pinch and measure, and then
you'd add them all up together and averagethem. that would give you your rough body fat idea. again, this is not an exact sciencehere. neither are the calipers for that matter. they're giving you something you could atleast use as a tool. 5% to 8%. 0.5" of pinching, 9% to 13%. 0.75"of a pinch thickness, 14% to 18% body fat. 1", if you can pinch an inch, 19% to 23% bodyfat. 1.5" is 24% to 27%. 2" pinch is 28% to 32%. then 2.5" yield 33% and up. the key here,again, is focusing on your body fat over your weight. if you're adding plenty of lean muscleyour weights going to go up. it had better because it's a much more densetissue and that's what you're looking for. you're not necessarily concerned about whatthe body weight is on the scale, it's how
you look and how you feel, and how much leanmuscle you can densely pack onto your physique. it's the body fat that's going to reveal thetrue picture and you want that number to go down. of course, different people have differentgoals. some athletes might want to hover around the 10% to 14% body fat only because it'sgoing to help them in their sport. nfl players are going to do better with a little morecushioning to be able to withstand. even some mma fighters will be able to withstand someof the impact of their sport. one number is not always going to be goodfor everybody, but from an aesthetics standpoint, some guys want to get lower and lower. thekey is focusing on that number. if you're
looking for a way to get yourself down – asi said in the very beginning – the athlean-x training system is all about maximizing leanmuscle and minimizing the amount of body fat that you have in your body. that's the whole goal. without having to gothrough these ridiculous bulking, cutting bullshit phases that i have ranted about herein the past. if you want one other way that you can quickly scan for what you might beat right now so you know what you want to get to, i did another video. i'll link itright here. it was basically a visual scale. you can go and look at and quickly comparean example of what a 13% or 18% would look like. you can compare yourself and see whereyou want to go and get to. all of that is
in that link below and also, like i said,the athlean-x training system is the fastest way to get that. you can get that at athleanx.com.i hope you guys found this video helpful. make sure you leave your comments and thumbsup below. this isn't washboard wednesday because youaren't going to see your abs if you don’t have a low enough body fat percentage. letme know what else you want to see me cover on these videos and i'll do it here, oncea week, every week on our channel. all right, guys. i'll see you back here againsoon.
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