ML Coaching
As a personal trainer in Zurich and fitness model, I'm constantly asked my opinion on all kinds of topics, from the best running shoes to how often you should train to lose weight. Recently a friend asked me what I think about weighing yourself regularly.
In fact, weight plays only a small role on the path to becoming fit and lean. That might sound strange at first, especially since my clients specifically hire me to help them lose weight.
Ultimately, though, what most people really want is to feel comfortable in their own skin, relieve stress, or reach a specific goal, like running a marathon. And that has little to do with a number on the scale.
Another reason why my clients' weight isn't my main focus, and why I advise everyone not to let a scale stress them out too much, is this: when you feel physically and mentally fitter and stronger, you usually end up focusing less on your weight anyway.
Besides, the number on the scale doesn't reflect reality particularly well. Instead of dreading a weekly weigh-in, I advise clients to focus on their body fat percentage and measure their success that way. Under my supervision, this happens every two weeks.
What does my body fat percentage actually tell me?
There are no stupid questions, especially in the fitness world. Fitness is fun, but it can also get extremely complicated at times. In short: your body fat percentage tells you how much fat mass you have in total.
This fat mass is a combination of two different types of fat:
- Essential fat: it helps us absorb vitamins from food, regulate our body temperature, and keep our hormone balance in check. It also protects our organs and joints.
- Storage fat: it's a protective cushion for our internal organs, produces hunger-regulating hormones, and has the specific function of storing energy from food in reserves. If we store too much of it, these reserves show up as extra padding.
Your body fat percentage, then, consists of the mass of fat in your body and doesn't include the weight of your bones, organs, muscles and water.
How high should my body fat percentage be?
There's no universal answer to this question, since it depends on many factors. The number varies depending on your age, how active you are day to day, your sex and your goals. Women typically have a higher body fat percentage than men, so they're able to menstruate and give birth.
In the table below you'll find an overview of average body fat percentages for women and men:
It's important to stress that these numbers vary widely. A professional sprinter, for example, will most likely have a body fat percentage lower than 14%. My best advice is to work with a professional to figure out what a healthy body fat percentage looks like for you specifically, tailored to your needs and goals.
How can I measure my body fat percentage?
There are various ways to measure body fat percentage. Here's a quick overview of the most common methods:
- Caliper skinfold measurement: a skinfold is pinched with the fingers at 1, 3, 5 or 7 points on the body, and its thickness is then measured with caliper pliers. The more measurement points used, the more precise the result. The big challenge is finding the exact same measurement points on the body again, otherwise the results aren't very meaningful.
- Bioelectrical impedance analysis BIA (body fat scale): a small current is passed through the body and the electrical resistance is measured. Muscles conduct electricity better because they're largely made up of water, which is how the scale measures body fat percentage. The results are fairly imprecise, though, partly because the body's conductivity depends heavily on how well hydrated you are.
- DEXA scan (Dual Energy X-ray Absorptiometry): currently the most accurate method, it can distinguish three types of body tissue: bone, muscle and fat tissue. The downside is that the measurement is relatively expensive and can't be done at home, and you're also exposed to a small amount of X-ray radiation.
How do I measure body fat percentage as a personal trainer?
The goal of personal training with me is effective fat loss and increasing your muscle mass in the shortest possible time, using the Bioprint method. The Bioprint method is a great motivational tool, because it lets us track your progress in terms of body fat percentage and muscle mass by measuring 14 skinfolds, and identify hormonal imbalances. It's based on caliper measurement, but reveals far more information about your body, because I also combine these measurement results with the results of a blood test.
Using 14 different skinfolds, I create an individual profile for you. Each of these folds has its own meaning. An imbalance can prevent you from making further progress. Through the analysis, I get information on the following areas:
•Insulin management
•Metabolism
•Stress level
•Sleep
•Detoxification
•Inflammation level
•Androgen, estrogen and progesterone status
First of all, I have years of experience measuring skinfolds and can reduce inaccuracies to an absolute minimum, because I know the exact measurement points inside and out.
Using detailed questionnaires based on the measurement results, I can not only determine your body fat percentage, but also identify the causes of any hormonal imbalance. Based on these results, I put together an individual plan that includes nutrition, supplementation, lifestyle and training, so you reach your goals faster and with less effort.
What's the best method for measuring body fat?
At the end of the day, it's entirely up to you how you measure your fitness progress. Find a method that works for you, and stick with it. Would you rather have professional support? Feel free to send me an email if you'd like an individual body fat and hormone analysis, together with a training and nutrition plan tailored to you.