The 4-Hour Body Part 5

Dual energy X-ray absorptiometry (DEXA), which costs $50100 per session, ended up my favorite, as it is repeatable and offers valuable information besides bodyfat percentage. The GE Lunar Prodigy, the machine I used, is designed for bone density testing and splits the body into different zones: [image]

My DEXA scan image.

If you're not concerned about osteoporosis, why is this interesting?

Because it highlights muscular imbalances between the left and right sides. In my case:

Left arm-4.6 kg Right arm-4.7 kg (I'm right-handed, so not surprising) Left leg-12.4 kg Right leg-12.8 kg Left trunk-18.9 kg Right trunk-17.9 kg

As we'll see in "Pre-hab," making yourself injury-proof requires, above all, correcting left-right imbalances. In five to ten minutes, DEXA gives a crystal-clear picture of ma.s.s imbalances that even outstanding physical therapists can miss after hours of observation.

BODPOD.

Costing just $2550, BodPod uses air displacement and is comparable to the clinical "gold standard" of hydrostatic underwater weighing. The subject (you) sits inside a sealed capsule, and alternating air pressures determine body composition. Infinitely faster and more comfortable than underwater weighing, the BodPod is the official bodyfat measurement device of the NFL Combine, where the 330 best college football players are a.n.a.lyzed by NFL coaches and scouts to determine their worth.

Unlike calipers and some other methods, BodPod can accommodate obese subjects of 500+ pounds.

BODYMETRIX.

BodyMetrix is a hand-held ultrasound device that tells you the exact thickness of fat (in millimeters) wherever you place it. It ended up being the tool I used most often and still use most often.

Ultrasound has been used for more than a decade to determine the fat and muscular characteristics of livestock. Want to see how that intramuscular marbling is coming along on your living Kobe beef? Pull out the pregnancy cam!

It's amazing that it took so long to reach athletics. The next-generation BodyMetrix wand, small enough to fit in a jacket pocket, connects to any PC with a USB cable and is now used by world-famous teams like the New York Yankees and AC Milan football. It is the picture of simplicity: I was able to take frequent readings in less than two minutes, and both data and images were automatically uploaded to my Mac. (The PC software actually runs faster on a Mac using Parallels, a program that allows you to use PC software on Macs.) Rather than attempt to find a gym that offered this for per-session fees, I decided to own a unit. At $2,000 for the professional unit, it was worth the convenience. There is a personal version in development that will cost less than $500.

Can't Find the Fancy Stuff?

If you choose to use calipers or bio-impedance (any tool you hold or stand on) out of convenience, or if you use them for more frequent measurement alongside one of the Top Three, here are critical points to consider: 1. NEVER COMPARE BEFORE-AND-AFTER RESULTS FROM DIFFERENT TOOLS.7.

Results from different tools cannot be compared. In my 24-hour measurement marathon, I tested 13.3% with BodPod and 11.3% with DEXA. Let's say I had tested using only DEXA at 11.3% and then tested on BodPod for my follow-up, which resulted in 12.3%. I would wrongly conclude that I'd gained 1% bodyfat, whereas I would have seen a more accurate 1% loss had I used BodPod for both.

2. IF YOU CHOOSE TO USE BIO-ELECTRICAL IMPEDANCE (BEI),8 YOU NEED CONSISTENT HYDRATION. YOU NEED CONSISTENT HYDRATION.

Using bio-impedance devices, I have been able to make my bodyfat percentage jump almost 1% in five minutes by drinking two liters of water in between measurements. Here's a simple approach that largely fixes hydration issues: Immediately upon waking, drink 1.5 liters (about 50 fluid ounces) of cold water9-ensure that water temperature is the same day to day-and wait 30 minutes. Urinate and then test bodyfat using bio-impedance. Do not eat or drink anything else before testing. I use two empty Bulleit bourbon bottles (750 milliliters 2 = 1.5 liters) because I love the old-school bottles, but Nalgene bottles are generally one liter each and have line measurements on the side. Wine and most liquor is also standardized for a 750-milliliter bottle size.

3. IF YOU CHOOSE TO USE CALIPERS, YOU NEED A CONSISTENT ALGORITHM.

Even with the same calipers, using different math = different results. I suggest asking the gym or trainer to use a 3-point or 7-point Jackson-Pollock algorithm, which I have found gives the most consistent results compared to the Top Three.10 This should be as simple as selecting from a drop-down menu in their software. This should be as simple as selecting from a drop-down menu in their software.

Starting Your Physical GPS-The Steps Starting a body recomposition program without measurements is like planning a trip without a start address. I guarantee guarantee you will regret it later. Don't fly blind. 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" circ.u.mference 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) 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 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. 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 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 ma.s.s, as well as respiratory volume. Use this site to find BodPod a.s.sessment centers, which are located in almost all 50 states. The BodPod is used to test athletes at the NFL Combine for fat and fat-free ma.s.s, as well as respiratory volume. Use this site to find BodPod a.s.sessment 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. 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. 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. 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. 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, auth.o.r.ed 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.

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What should your bodyfat goals be? For most people, I suggest the following as a starting point: For men: If obese, aim for 20%.

If you have just a bit of extra padding, aim for 12%.

For women: If obese, aim for 25%.

If you have just a bit of extra padding, aim for 18%.

If you (male or female) want to get to 5%, we'll help you later.

Use the pictures on this page this page or or this page this page and descriptions (whatever is most helpful) to estimate your current bodyfat percentage. Where are you really? Look at the pics before reading the rest, as you might be able to skip the text. and descriptions (whatever is most helpful) to estimate your current bodyfat percentage. Where are you really? Look at the pics before reading the rest, as you might be able to skip the text.

The following percentages and descriptions are intended to reflect high-end caliper readings on males, but the guidelines are still helpful for women. Keep in mind that since calipers measure a skinfold, both subcutaneous fat and subcutaneous water are reflected in the numbers. Special credit to Surferph34 for the guidelines and photo links:11

20% Bodyfat There is no no visible muscle definition and only a hint of separation between major muscle groups if those groups are large and well developed. For examples, see: visible muscle definition and only a hint of separation between major muscle groups if those groups are large and well developed. For examples, see: www.fourhourbody.com/20a www.fourhourbody.com/20b www.fourhourbody.com/20c

15% Bodyfat Some muscle separation appears between the shoulders (deltoids) and upper arms. Abs are not visible. For an example, see: www.fourhourbody.com/15a www.fourhourbody.com/bodyfat-examples

12% Bodyfat More muscle separation appears, particularly in the chest and back, and an outline of the abs begins to appear. Standing under a ceiling light with favorable shadows, a pending four-pack might be visible. For examples, see: www.fourhourbody.com/12a www.fourhourbody.com/12b

10% Bodyfat Muscle separations get deeper in the arms, chest, legs, and back, and six-pack abs are visible when flexed. For an example, see: www.fourhourbody.com/10a

79% Bodyfat Abs are clearly visible all the time, vascularity in arms is prominent, chest and back separation is obvious, and the face starts to appear more angular. For examples, see: www.fourhourbody.com/7a www.fourhourbody.com/7b

57% Bodyfat Striations appear in large muscle groups when they are flexed. Vascularity appears in lower abdomen and in the legs. Compet.i.tive bodybuilders often aim for this state for compet.i.tion day. For an example, see: www.fourhourbody.com/5a [image]

MALE EXAMPLES.

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Individual images to follow.

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Trevor Newell 33% bodyfat, 19% bodyfat, 9% bodyfat

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Trevor Newell 33% bodyfat, 19% bodyfat, 9% bodyfat

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Ray Cronise 31.56% bodyfat, 24.7% bodyfat, 12.65% bodyfat

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Nic Irwin 22% bodyfat, 5% bodyfat

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Nathan Zaru: 8% bodyfat. Despite the Incredible Hulk lighting, I believe this to be (among these photos) the best representative picture of what 8% bodyfat looks like for males with decent muscle tone. People dramatically underestimate bodyfat percentage. If you have a bit of muscle and are sub-10%, you should have definition similar to this.

FEMALE EXAMPLES.

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Individual images to follow.

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227 lbs., 39.8% bodyfat

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Erin Rhoades 30% bodyfat, 25% bodyfat, 12% bodyfat

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Julee 22% bodyfat (compare to Trevor or Nic in their 1922% pics-the smooth appearance is similar)

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