When you are seeking to lose weight, what you really want to do is lose fat. Sometimes, if you are simultaneously gaining muscle, the numbers on the scale may not move as fast as you would like. Muscle does have weight so while you may be losing pounds of fat you might also be gaining pounds of muscle. The P90X weight loss plan is a fat loss, muscle gaining plan.

Measurements are crucial when it comes to tracking your progress with P90X. Using a tape measure to track your loss can be much more rewarding than the old scale. On weeks when the scale doesn’t budge, you will be amazed at what the tape measure says. A transformed body includes great muscle tone in addition to fat loss and that’s what the P90X weight loss plan delivers.

With P90X you will receive a tape measure in order to track this transformation. We also encourage people to purchase a body fat caliper so you can see just how your body composition is changing. With the P90X weight loss plan, as you gain muscle, the percentage of body fat you carry will consistently drop.

The P90X weight loss plan is about so much more than actual weight measured on the scale. It’s about creating the body of your dreams. It’s about looking and feeling like a true athlete and using your body to get in the best shape of your life.

P90X is unlike any other weight loss plan as it caters to your overall fitness and strength. One only needs to hear satisfied customers talk about their 90 day experience to get an idea of just how serious your results can be with the P90X weight loss plan.

When you begin an exercise program you probably have your goals laid out. They may include losing a specific amount of weight or fitting into a certain pair of jeans you have been holding onto for sometime. Regardless of your goals, it would be foolish to disregard the fat loss and muscle building that results from a fitness program. Whether your goal is to lost fat or gain muscle mass, a body fat tester is a convenient at-home tool to track your progress and subsequently keep you motivated.

When on a health program, there may be some weeks when the scale doesn’t budge. This can be frustrating if the scale is your only means of tracking progress. When you track your body fat percentage it become apparent that even on the weeks where pounds aren’t lost, progress is being made.

A body fat tester works by “skinfold test”. This means that you choose 3-9 sites on the body to pinch and measure. Typical measure sites include the chest, tricep, abdomen, thigh, and lower back. With your thumb and finger pinch a fold of skin and fat and measure with the body fat tester. This reading, along with the others are compiled and formulated into your body fat percentage.

How do I know what my percentage means?

For women and men, the numbers mean different things. Take a look below to get an idea of what a healthy range would be for you:

Women
Essential: 10-12%
Athletic: 14-20%
Fit: 21-24%
Acceptable: 25-31%:
Obese: More than 32%

Men
Essential: 2-4%
Athletic: 6-13%
Fit: 14-17%
Acceptable: 18-25%
Obese: More than 25%
While you can pay money to have someone measure your body fat for you, you can also purchase your own body fat tester to track your fat loss on a consistent basis. Check out the caliper we have available at Extreme Body Workout. Tracking fat loss can be very motivating and keep you going when the scale is reluctant to move.

The scale

The most popular method of monitoring your progress is the old stand-by scale. Although it does not offer much of what other methods do, it is still a reliable way to track weight loss. People’s weight (especially women) fluctuates daily. One reason a scale is not the best method to track weight loss is because it doesn’t account for how much of your weight is muscle and how much is fat. It also doesn’t take into consideration where you are losing the weight.

BMI

Based on height and weight, your BMI will decrease as you lose weight. There are shortcomings to using your BMI as your preferred method to track weight loss, including the fact that, like the scale, no consideration is given to muscle vs. fat loss. Look here for more information about using your BMI to track weight loss.

Body Fat Percentage

Unlike using the scale and your BMI, testing your body fat percentage ignores poundage and instead focuses on how much of your weight is made up of fat. This is a great tool for tracking weight loss because it can show progress even when the scale doesn’t seem to budge. Monitoring your body fat percentage can be done is a few different ways. The most convenient and reliable method for at home use is a caliper. To read more about body fat percentages, check out this earlier blog post.

Before and After Pictures

A great motivational tool, before and after pictures allow you to see your body transformation in a different light. Often even when the scale or caliper readings are changing, we don’t notice an immediate change in how we look. Taking s before picture will certainly motivate you to keep moving. Monthly progress photos will track your weight loss in a visible and fun way.

Measuring Tape

Even when the scale doesn’t move, your body may be changing. Taking your measurements is a very detailed way of tracking weight loss. By measuring once a month or biweekly you can see where progress is being made and where your weight loss is coming from. Using a measuring tape to track weight loss can also tell you when it’s time for a new jean size.

 
Although there are several methods to track weight loss, some are better than others. Choosing a few approaches that fit your goals and lifestyle is a good way to ensure you are getting the full picture. For instance the scale is quite easy and everyone wants to know “how many pounds” they have lost. But pair this with tracking your body fat percentage or measurements and you will get a comprehensive view of your progress, making it easier to know when you are right on track or when it’s time to kick up your exercise and reign in your diet.

Analyzing your body fat percentage is a very good way of determining your physical fitness. Obviously 200 pounds on a man with 30% body fat will look very different than 200 pounds on a man with only 11% body fat.

So, what is considered healthy body fat percentage?
Although the answer to that differs slightly depending on where you look, this simple chart will give you a good indication of if your body fat percentage falls within a healthy range:

Women
Essential: 10-12%
Althletic: 14-20%
Fit: 21-24%
Acceptable: 25-31%:
Obese: More than 32%

Men
Essential: 2-4%
Althletic: 6-13%
Fit: 14-17%
Acceptable: 18-25%
Obese: More than 25%

The human body needs fat to function. Too little fat and your organs will not work properly. This “essential” amount of fat is the minimum your body needs to work. The female body needs slightly higher body fat percentage than the male due to the reproductive organs. While you may strive to get within the “athletic” range, know that as long as you are consistently improving your fitness level and your health, that your body will follow suit.

Check out this accurate body fat caliper for at-home body fat testing and a good progress management tool.