Let’s start with the method I used the most in my gym over the years Bioelectrical Impedance Devices.

For about 8 years, I relied on Omron Body Fat Monitors to measure and track the body composition of thousands of clients.

I invested in two full-body machines, and they were used almost 50 times a day between the gym and our marketing events.

They’ve stood the test of time  and trust me, that’s saying something.

Here’s how it works: before stepping on the device, the person’s age, gender, and height are entered.

Then, they stand barefoot on the scale and grip the handles. Within seconds, the device shows several key numbers.

But how does it actually work?

Well, this machine sends a very weak electrical current through your body.

Because muscles and tissues with water conduct electricity, and fat does not, the device uses resistance to estimate how much fat you’re carrying.

The Omron model I used is better than most because it uses four contact points hands and feet which makes the reading more accurate by minimizing errors caused by changes in water distribution throughout the day.

Some of the numbers it gives include visceral fat, which is the fat stored around your internal organs, and body age, which always got people curious.

Body age uses your body fat percentage, skeletal muscle percentage, and metabolism to give you an idea of whether your body is aging faster or slower than your actual age.

A 35-year-old with high fat and low muscle might see a body age of 45, which is a wake-up call for many.

On the flip side, when clients worked on their diet and training, they were thrilled to see their body age drop.

Now,… are these machines worth buying?

Not really, unless you run a fitness center or want a fancy tool. But if you do buy one, go for the full-body version with hand and foot sensors.

Avoid using it after workouts, meals, alcohol, or saunas, as your water levels will throw off the readings.

Stick to the recommended time frames for best results as shown in this image.

Now let’s move to my favorite method, measuring your waist and taking progress pictures.

It’s simple and very effective.

Here’s what I tell all my online coaching clients: wake up, freshen up, then measure your waist at the navel.

Do this for seven consecutive days and take the average that’s your true waistline.

As for your actual body fat percentage, you don’t need to obsess over exact numbers.

But if you’re curious, check out some of the videos I’ve linked in the description where I show how to estimate ranges based on how you look.

As a rough guide, if you’re a man and can see your abs clearly, you’re likely under 12%.

For women, clear muscle definition usually shows up under 22%.

And remember women naturally carry about 10% more fat than men for hormonal and reproductive health.

Also, keep in mind that your genetics play a role.

If you’re wide-waisted, your lowest waist size might only go down to around 31 inches, while narrow-waisted individuals might reach 28-29 inches.

I even made a chart from my own transformation  from 27% body fat with a 38-inch waist down to 31 inches in just under 7 months.

You’ll find that in another video linked below. For women, narrow waisted women can easily go down to 22 inches,

Now, don’t be discouraged by day-to-day fluctuations.

Bloating, gas, or inflammation can affect your measurements, which is exactly why you should take the weekly average.

And if you’re always bloated or inflamed, you probably have gut issues, check out my gut health playlist for help on that front.

Honestly, I didn’t use these much after switching from the machines.

But if you want a low-cost method and you’re okay doing it yourself, this could work. Just focus on one site, your abdomen.

Pinch the fat, use the caliper to measure it, and refer to the chart that comes with it to estimate your body fat.

Just be sure to measure under the same conditions each time, ideally first thing in the morning.

There are other more accurate methods like DEXA scans, Bod Pods, and underwater weighing, but they’re expensive and honestly not necessary for most people.

At the end of the day, you don’t need perfect numbers.

Decide on a body fat range you want to be in.

Set a waistline goal. Use the mirror, the tape measure, and consistent habits.

That’s your best strategy.

Thats it for today, thank you for your time.

Stay healthy, stay fabulous.