Where can i find out my Body Fat %

D

DanHarris

0
Hi, i was wondering where can i get a measurement opf my body fat %??

It doesn't need to be 100% spot on, but just a pretty good idea
so i can see how much fat i need to loose to start my abs showing through (Which needs to be down to 15% as far as i understand).

Cheers,
Dan
 
go to a local gym. get measured for free.

since ur a beginner, u probably dont want to measure urself. manually as you may measure yourself wrong. but a *do it urself* kit costs like $6 , and the digital ones are like $25-40

yeh, true you need to lower your body fat least 11% or so, to start seein your abs. really pop out

good luck!
 
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I'm a member at a Gym for the bargain student price of £30 a month lol. I will ask about it next time i am down there, which is monday.
 
DanHarris said:
I'm a member at a Gym for the bargain student price of £30 a month lol. I will ask about it next time i am down there, which is monday.
Click to expand...

good luck and get a female to measure you.

jkjk :rolleyes:
 
Lol, most of the staff there are actually good looking females tbh ;)

Once i find out how much i need to use, is the key to lowering the % to lift weights and also do cardio, having a balanced diet and therefore creating a calorie deficit? lol.

I think thats what i need to do?
 
not only lift weights.
u need to work your whole body out, upper body as well as ur lower body. & yes, having a balanced diet is important. btw how much do you weigh and your height.
 
I weigh 152lb and my height is 5'6". I'm 19 years old.

I have been doing upper body and lower body weights for two weeks nearly now. So i haven't been leaving out any muscles. Been sure to do my arms, legs, abs, shoulders, back etc etc a good mix.

I have decided to split my cardio and weights now. I was thinking 2 days weights and 3 days cardio would be best to burn some of that fat and lower my BF%? With the 2 days of weights being full body workouts that is.

I also swim 4 times a week for 45 minutes in addition to the cardio and weights.

Up until today i have been doing 1hr 20mins of weights and 30 minutes on a bike for 5 days a week. I am now going to split the cardio and weights as explained above.

I've been thinking today and was considering doing my routine the following way

2 Rest Days
3 Cardio only days
2 Full body weight days

Does this sound like a reasonable programme, i need to burn off some fat to lower my BF% because i am not lean, whilst i also need to build up some muscle at the same time. I figure that i won't see my abs etc until my bf% is around 12-15%, hence the 3 cardio days.

The days i am able to work out on:

Monday - Yes
Tuesday - Yes
Wednesday - Yes
Thursday - Yes
Friday - Yes
Saturday - Yes
Sunday - No

So i can work out every day except Sunday if i need to, so Sunday will be one rest day, along with one other (Preferably Wednesday).

I know its a lot to ask but i am only a begginner so if somebody could recommend what to do on each day, assuming weds and Sunday were rest days. As i am not sure should i alternate cardio and weights, or do 2 days cardio at a time etc. So if you could suggest what to do each day i would really appreciate it!

I've asked a lot of questions since joining and do aim on giving a lot back once i am less of a n00b lol.

I've also got a NEW typical diet planned out which i am starting on Monday.

Regards,
Daniel!
 
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I would do 3 full body workouts of apx 1 hr. each a week. You could do a Mon, Wed, Fri. with Tue, Thu, Sat and Sun off from strength training. Make sure to use a lot of compound movements to hit all body parts in the shortest time necessary. Then do 45min to an hour of moderate aerobic exercise at least 3 days a week and up to as many days a week as you feel like.

For resistance exercise I do these M, W, F mornings - deadlifts, bench press, combination stiff legged deadlift and upright row & Lat pull downs. I alternate between heavy weights / 3- 5 reps one workout and lighter weights in the 8 - 12 rep range the next.

For aerobic exercise Sheri and I chase tennis balls or go inline skating for an hour almost every evening.
 
How about:

Monday - Full Body Weights + 45 Minute Swim
Tuesday - Cardio
Wednesday - Full Body Weights + Cardio
Thursday - Cardio + 45 Minute Swim
Friday - Cardio + 45 Minute Swim
Saturday - Full Body Weights + 45 Minute Swim
Sunday - Rest Day

I have no problem with only having One rest day a week. Would that schedule be suitable in peoples opinion? As long as i obviously hit all points on my full body weights each time.
 
Here i have now compiled my suggested diet for myself on a typical day:

Breakfast – Porridge and Orange/Pomegranate/Tomato Juice

Mid Morning Snack – Apple + Water

Lunch – Turkey on whole wheat/granary bread + Celery + Banana + 2 Glasses Water

Pre-Work Out Snack – Apple + Thick Milkshake

Post-Work Out Snack – Banana + Carrot Sticks + Water

Dinner – Grilled Chicken / Beef / Pork + a Salad (No Dressing) + Semi-Skimmed Milk

Dessert – 2 peaches + plain low fat yoghurt + Water
 
You need to consume protein at every meal. What's with the milkshake? A protein shake I hope?

Post workout protein is especially important. The fruits and vegetables are good, now you need to work on getting protein in at every meal.

Good luck.
 
The plan has changed to the following:

Monday - Full Body Weights + 45 Minute Swim
Tuesday - Cardio
Wednesday - Full Body Weights + Cardio
Thursday - Cardio + 45 Minute Swim
Friday - Full Body Weights + 45 Minute Swim
Saturday - Cardio + 45 Minute Swim
Sunday - Rest Day

This way it seems to be spaced evenly and i get a rest from the weights after each weights day. The Milkshake is gone from the diet. I have another thread seeking advice about my diet in the Nuritional thread, i have tried to get more protein into it now. But this is how i plan to layout my workouts. A decent amount of cardio + the swimming should help to lower than BF% :). The cardio will be a lot of HIIT.
 
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