The dreaded bathroom scale is still used most often to monitor fitness levels. But while body weight does provide handy, frequent feedback, it can also be misleading.

Traditional scales cannot separate weight from fat and muscle, which is problematic since muscle, being denser and more fibrous, weighs more than fat. As a result, you could maintain or even gain weight as your waistline shrinks.

For this and other reasons, body fat testing is superior for those making dramatic lifestyle changes or attempting to attain athletic physiques.

Body fat tests determine the amount of your total weight that is comprised of fat cells. And yes, everyone needs at least some fat! Women are considered healthy between 16 and 25% body fat, while (responsible) fashion models are typically between 10 and 15% and female Olympic sprinters, who are much more muscular, are usually just below 10%. Men are considered healthy between 11 and 20%, while most NHL hockey players are below 10% and competitive male body builders achieve below 5%, a truly grueling feat.

So where do you stack up? There are many ways to find out.

The most common methods are body-fat calipers and electronic handheld devices. Using calipers involves taking fat measurements using a special instrument to pinch a number of areas on your body, which also reveals your unique fat distribution patterns. To maximize accuracy, continually use the same tester, usually a personal trainer or other fitness expert.  Electronic devices are more accurate and less intrusive, but offer no information about distribution.

Not ready for calipers or prepared purchase an electronic tester? Then thank goodness for the Internet. Self-measurement calculators are readily available online and most provide fairly valid results when properly performed.

Regular body-fat testing is a good general health indicator, but never disregard personal fitness feedback, either. Remember to always monitor your stress levels, sense of well-being, the fit of your clothes, and your current workout capabilities.

Never place too much emphasis on any one objective test. Because if you feel healthy, chances are you’ll also look great!

For help testing your body fat or designing a personalized fat-busting fitness routine, consider contacting a personal trainer.

Shaun Karp is a certified personal trainer.  For further information call his office at 604-420-7800 or visit their web site: www.karpfitness.com