1. DEXA scan
The DEXA scan is probably one of the most accurate ways to track body fat % and Lean muscle mass tissue. Two X-Ray beams with different levels are aimed at patient’s bones and soft tissue is subtracted out.
The DEXA scan is primarily used to track bone mineral density, but can track body composition even more accurately than hydrostatic weighing, which was previously thought to be the single most accurate way of tracking body fat %.
2. Harpenden Callipers/ Biosignature Modulation
Harpenden Callipers are the most accurate callipers on the market and are commonly used to track body fat %. They are used with many different body fat systems. We use the Biosignature Modulation technique which is very popular with Strength Coaches and Personal Trainers specializing in body composition.
The Biosignature is a system created by Charles Poliquin, which tracks 12 sites on the body each with its own hormonal marker. Charles discovered this through his study of functional medicine techniques, blood work and calliper testing on many of his athletes to find hormonal links between why fat was stored in certain areas.
For example, He found that athletes that had more fat on their shoulder blade area were more insulin resistant and did not tolerate starchy carbs as well as athletes that had lower markers on this site.
The one down side to calliper testing is that the accuracy is down to the experience and individuality of the person doing the measuring.
3. Before and After Photos
Probably the easiest method for anyone to track their progress without needing a professional. As long as this is done consistently, say every 2 weeks, then before and after photos are highly recommended. You can use your smart phone and create a timeline to keep track. Most people who do not do this can lose motivation very quickly as the changes that happen do not look as dramatic if you see yourself every day.
4. Girth measurements
Using a Myo-tape is an easy way to keep track of your progress. The eight sites, neck, shoulder, chest, arm, waist, hip, thigh and calf are the most commonly used markers. We suggest measuring the one or two places that matter most for you.
5. Clothing size
There is nothing more motivating for people, than either fitting into old clothes that were once too tight, or their current ones becoming too big for them. Simple unexpected things like these are very encouraging and bring a smile to everyone who experiences this.
Keep an old pair of jeans that is now too big and keep it as a reminder of where you started. Alternatively, buy a shirt or dress that you would like to fit into and use it as a motivation.