Скачать или смотреть The Best Method of Measuring Body Fat

What is the best Method for
Measuring Body Fat
NMS – Natural Muscle Systems
DEXA (Dual-Energy X-ray
Absorptiometry)
 DEXA uses X-rays to distinguish between bone, lean
tissue, and fat mass.
 The accuracy is the gold standards in research and clinical
settings.
 Is the most reliable non-invasive methods.
 Affected by hydration, meal timing, and different machine
calibrations can shift results. The error margin is ±1 to 2%
body fat when performed under consistent conditions.
DEXA (Dual-Energy X-ray
Absorptiometry)
 It is best used for research and relatively precise individual
tracking.
 Can overestimate fat in lean athletes (since it sometimes
classifies intramuscular glycogen/water as fat).
 Can underestimate fat in obese populations (depending on
calibration).
 Among practical tools, it’s the closest to the 4C model but
not flawless.
Skinfold Calipers
 Skinfold Calipers measure subcutaneous fat thickness at specific
sites, then uses regression equations to estimate total body fat.
 The accuracy is highly dependent on the skill of the person
taking the measurements and the equations used.
 With a trained technician, accuracy can be within ~3–4% of true
body fat compared to DEXA.
 It is a cheap, accessible, and reliable method for tracking
changes over time if done consistently.
Skinfold Calipers
 Depends heavily on skill of the person taking measurements and
the equation used.
 It’s the best too for tracking changes over time using consistent
methods and tester.
 May underestimate fat in obese people since equations were
often developed on athletic/normal populations.
 May overestimate fat in very lean individuals since subcutaneous
fat doesn’t always mirror visceral fat.
 It may have problems due to certain fat distribution pattern and
may not hold true across all populations.
InBody / Bioelectrical Impedance (BIA)
 It works by sending a weak electrical current through the body
which estimates body composition based on electrical
resistance.
 It is best used for tracking general trends if you always test under
the same conditions for example morning, fasted, hydrated.
 The convenience is high, but accuracy is lower.
 It is affected by hydration, food intake, exercise, and even skin
temperature can swing results by 3–5% body fat or more.
InBody / Bioelectrical Impedance (BIA)
 Different devices can give very different readings.
 Tends to underestimate body fat in overweight people.
 Tends to overestimate body fat in lean people.
 It is best for watching trends under controlled conditions.
Head-to-Head Comparison
 DEXA is the most accurate
 DEXA if you want the most precise snapshot
 Skinfolds are the most practical and fairly accurate if the
technician is skilled.
 Skinfolds are good for tracking, if done consistently by the same
skilled tester.
 Skinfolds are the best if you want a cheap and repeatable
method for tracking changes,
 Skilled skinfolds are hard to beat.
Head-to-Head Comparison
 InBody/BIA are the most convenient but least consistent
 InBody is good if you want quick and easy feedback, but don’t
obsess over the number
 Focus on the trend.

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