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Best Way To Measure Body Fat?


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Hey guys,

 

I just started lifting weights and swimming recently with the ultimate goal of reducing body fat to 15% and increasing muscle mass by 10%.

 

Thing is, I'm not sure what method is best to use for measuring and calculating body fat percentage, or which areas to measure. So far, I've got a pair of calipers, and I've heard the Jackson/Pollock 3-point method (chest, thigh, waist) works well, so I was going to use that. However, I have a few questions:

 

1) When measuring at the waist (one inch to the right of the navel), should I measure a horizontal fold of the skin (with the length of the skin going from left to right), or vertical?

 

2) When measuring at the chest, should I use a fold of skin directly between the crux of the neck and the nipple, or between the armpit and nipple? (I've seen both areas used in videos.)

 

3) When calculating body fat, should I use a formula that adjusts for bone density (i.e. incorporates age), or is that not necessary?

 

4) Finally, if you guys have a link you can share for measuring increases in muscle mass, too, that would be great. Thanks!

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