The 4-Hour Body_ An Uncommon Guide to Ra - Timothy Ferriss [24]
Starting Your Physical GPS—The Steps
Starting a body recomposition program without measurements is like planning a trip without a start address. I guarantee you will regret it later. Don’t fly blind.
My father, who lost more than 70 pounds and more than tripled his strength, is still kicking himself for not having bodyfat numbers.
Drop a dime or two and get your data. If need be, skip a few lattes and a dinner out.
Next steps:
1. Take your “before” circumference measurements. Get a simple tape measure and measure four locations: both upper arms (mid-bicep), waist (horizontal at navel), hips (at widest point below waist), and both legs (mid-thigh). Total these numbers to arrive at your Total Inches (TI). Changes in this total will be meaningful enough to track.
2. Estimate your bodyfat (BF%) based on the “Eyeballing It” sidebar on this page.
3. Choose the best tool and schedule a session.
If you’re over 30% bodyfat, avoid calipers and use DEXA, BodPod, or ultrasound, in that order. If you cannot find these, opt for bio-impedance and follow the hydration rules mentioned earlier.
If you are under 25%, still aim for DEXA, BodPod, or ultrasound. If you cannot find these, opt for calipers with a qualified professional (use the same person for all follow-up visits) and request the 3-point or 7-point Jackson-Pollock algorithm. If neither is available, use another algorithm that includes a leg measurement and at least three points total. Leg fat is tricky and needs to be included. Record the name of the algorithm used for future reference.
TOOLS AND TRICKS
OrbiTape One-handed Tape Measure (www.fourhourbody.com/orbitape) Measure any body part with military precision using this tape measure, the armed services’ choice for physical examinations.
Finding DEXA DEXA must be administered by licensed medical staff and so eliminates most gyms and health clubs. First, Google your city, plus “DEXA body fat.” If that fails, search “DEXA,” “osteoporosis testing,” or “bone density testing” for your zip code or city. Add “facility” if the search returns too many results. I spent $49 on the test in Redwood City, California, at the Body Composition Center (www.bodycompositioncenter.com).
BodPod Locators (www.lifemeasurement.com/clients/locator) The BodPod is used to test athletes at the NFL Combine for fat and fat-free mass, as well as respiratory volume. Use this site to find BodPod assessment centers, which are located in almost all 50 states.
BodyMetrix (www.fourhourbody.com/bodymetrix) The hand-held BodyMetrix device uses ultrasound to measure body composition down to the millimeter. For those with the means, it is an outstanding option and my default choice.
Escali Bio-impedance Scale (www.fourhourbody.com/escalibio) Escali’s bio-impedance scale measures weight and percentage of bodyfat for up to 10 users.
Slim Guide Skinfold Calipers (www.fourhourbody.com/slimguide) These are the most widely used calipers in the world. They’re low-cost, but accurate enough for professional use. Be sure to include at least one leg measurement in all calculations.
Cosmetic Fat vs. Evil Fat—How to Measure Visceral Fat (www.fourhourbody.com/evil) Ever wonder how some people, especially older men, can have beer bellies that seem as tight as a drum? Distended abdomens that seem like muscle if you poke them? The answer is unpleasant: rather than fat under the skin, it’s fat around internal organs that presses the abdominal wall out.
One weakness of calipers and ultrasound is that they can only directly measure subcutaneous fat (under the skin) and not what’s called visceral fat (around the organs).
This article, authored by Michael Eades MD and Mary Dan Eades MD, explains a low-tech method for estimating the latter, which is particularly important for those over 25% bodyfat or of middle-age and older.