Body Fat Testing

I got my body fat tested last night for the first time since I did Jamie Eason’s 12 week LiveFit program. I bought one of the calipers to test myself via skin fold testing, but I can never seem to do it accurately enough.  I really want to do a Bod Pod but I haven’t done that yet. 

At the gym last night, I requested to have it tested. They had me stand on a machine where I took my shoes and socks off and I held on to two handlebars that stuck out from the machine.

It took about 1 minute for the machine to send signals up each area of my body and calculate the number.

In the end, I was told I had 20.3% body fat! I’m pumped about that 🙂

According to the American Council on Exercise (ACE).

Ideal Body Fat Percentage Chart1 Ideal Body Fat Percentage Chart: How Lean Should You Be?

Looks like I’m just about at the “Athletes” level. That’s so exciting 🙂

The only thing that my have swayed my result a bit was that I had just gotten done working out right before I got it read. I may have lost a little bit of water weight through that workout.

Here’s what I rocked in the gym before my BF test…

I completed Days 18 and Day 19 from Lee Labrada’s 12 Week Lean Body trainer.

EXERCISE
Set #1
Set #2
Set #3
Bent Over Barbell Row: 2 sets of 10-12 reps, 1 set to failure      
Underhand Pulldowns: 2 sets of 10-12 reps, 1 set to failure      
Barbell Deadlifts: 2 sets of 10-12 reps, 1 set to failure      
Alternating Dumbbell Curls: 2 sets of 10-12 reps, 1 set to failure      
Preacher Curls: 2 sets of 10-12 reps, 1 set to failure      

After lifting, I hit the treadmill and did 20 minutes of HIIT sprints at 10mph. I did 10 minutes in a 30 second split (30 second sprint, 30 second off machine). I then did 10 minutes of 45 second sprints where I would sprint and then walk at 3.7 until my heart rate got down to about 160. When my heart rate decreased, I would sprint again. For the last 8 minutes, I jogged around 5.5mph. It was a good 30 min workout! <3 HIIT!

Here’s a look at my clean eating from yesterday. Usually I’m really terrible at eating clean all day, but yesterday I did pretty well!

Breakfast: 2 pieces of whole wheat toast with natural peanut butter.

Snack 1: almonds

Lunch: egg white & ground turkey scramble. 1 rice cake.  ( I know it looks terrible and please excuse the fancy China I used!)

Snack 2: 1 rice cake & protein shake.

Dinner: Turkey & veggie salad.  1 sugar free jello pudding. Yum!

I’d say I had a very healthy day yesterday and I’m damn proud of myself for it! Let’s hope I can have another success today!

Do you regularly get your body fat tested? If so, how often do you like to get it tested?

I like to get mine tested every several weeks to make sure I’m meeting my goals and staying on track.

1 thought on “Body Fat Testing”

  1. I have never had my body fat tested.. I’m too scared.. it would be at like 100%, haha jk. but prob higher than I want it to be! Actually I lie. I think I had it tested at the Health and Fitness Expo back in October, but I hadn’t been able to work out in 3 months at that point so I don’t think it was accurate. I will have it tested again in March right before my half marathon! Hoping for an improvement!

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