Why is it important to measure your body?

You are what you measure – or at least that’s what we believe at BodyBarista – especially if you’re tracking your weight loss measurements or bodybuilding measurements. More and more measuring devices are popping up, and technology is making it easier and easier for any fitness and sports enthusiast to track their body. The more we know, the more informed decisions we can make. Knowing your exact body measurements enables you to change your exercise routine, focus on specific areas, better understand your body and ultimately, improve your physical appearance. Physical appearance is most often the number 1 reason for training or practicing a physical activity – so it’s essential that you are informed of the details of your physical appearance. 

How to take body measurements

How you’re going to take your measurements relies mostly on you and your goal (e.g. weight loss, bodybuilding, toning). What you want to be looking at are the areas you are working on and their progress. If you’re following a routine that should get you fitter in general, you want to take measurements regularly and of your entire body. This ensures that you keep an eye on any small changes that your body goes through, and if you have a baseline you want to keep, getting regular feedback will help you correct small changes faster. 

If you’re mostly focusing on your abs, chest, arms, biceps, waist – that is your upper body, take regular measurements of your upper body; if you are also working on your legs, make sure you measure your entire body. 

What are the tools at your disposal that you can use to measure the body?

The classic weighing scale

If you’re like one of the millions of people in the world, you also own a scale that you keep in your bathroom and seldom use. The reason for rarely using the weighing scale is that it doesn’t really offer any helpful information. Have you experienced getting up on the scale one day and returning a perfectly adequate number on the display, but not feeling exactly happy about it? Your body weight fluctuates during the day, the month (even more so for women), and the scale doesn’t measure fat mass vs muscle mass (which is heavier than fat mass), it just measures mass. 

And for most people, that’s just not good enough. 

Of course, today there are smarter scale options out there that can give you a better overview of your physical state, and we’ll get to those throughout this post; but it is important to point out that only looking at your weight is not constructive.

3D body scan

3D body scans can be a great tool to find out your fat percentage, BMI (Body Mass Index), weight and muscle mass – but it can also be a bit like going to the doctor for a blood test. When using a 3D body scanner, you can’t have eaten or drunken anything in the past 4 hours, you can’t have taken a bath, you can’t have been physically active, and you should have used the toilet before getting on the machine. Basically, when using a body scanner, you need to prepare for it thoroughly, which is not an easy task with a busy schedule. That said, the body scanner can give you some numbers that are interesting to monitor. 

If you’re putting in a considerable amount of effort into your fitness plan, you probably won’t mind putting in considerable effort into measuring yourself with a 3D body scanner on a regular basis at your local gym. 

A popular method: Bioelectrical impedance analysis (BIA)

Most of you will be familiar with this method, too; if you’re not, you most likely have the opportunity to use it at your local gym. BIA measures your body fat percentage, but it might not return the most accurate calculations out there. The way it does body measurements is by sending a slight electric current through the body that measures the resistance of the body mass. Fat mass has a higher resistance than muscle mass, which is how the body fat percentage is calculated. 

There has been some debate regarding the accuracy of these devices and experts generally agree that it depends on the quality of the device. A wide range of these devices can be found both in gyms and in stores, such as FitBit or Tanita.

Measuring with a tape measure

One of the most reliable ways of taking body measurements is something that has worked for centuries: the tape measure. This solution gives you the option of tracking your body measurements in the most detailed way. Upper arm, neck, upper thigh, chest, hips, waist – all these body parts number by number – but unfortunately a time-taking process. It can easily become annoying to go through all the measurements each time you expect something has changed, but if you really want to keep a pulse on all the changes your body goes through, this is an unbeatable way to do it. 

Measuring with BodyBarista

The alternative to the tape measure, BodyBarista can tell the measurements of all your main muscle groups – 12 in total – but in a much faster way. As a measurement tracker, it tracks the changes of your body every time you take a measurement. 

How do you take a measurement? Easy.

Step 1: Take a picture within the app 

Step 2: Validate the points on the picture (pin the points to your body parts)

Step 3: Look at your data in graphs and pictures over time

With the BodyBarista body measurement tracker app, you can track your measurements whenever and wherever you like (free at the gym).

Conclusion

Measuring your body and your measurements has never been as easy as it is today. Over 100 years ago when the bathroom scale was invented, we welcomed the device as the latest revolution in physiology. Today, the classic weighing scale seems like an outdated way to tell your measurements, when technology has enabled devices to give smart and actionable feedback on your body such as body fat percentage, muscle mass, circumference etc. If you have the possibility and patience, intelligent devices are plentiful both in gyms and in stores that are reliable and accurate. For a quicker mobile solution, there’s BodyBarista. Whichever way you choose to go, today it’s perfectly normal to know your body’s measurements down to every small detail and to be able to track your fitness progress every step of the way. 

What’s your preferred way to measure your body and stay on track?

The post Best ways to take your body measurements appeared first on BodyBarista.

Summer is a lot about enjoying the view and the weather, and that’s what we think your workout should also be about during this season. Why melt away in a fitness center when you could enjoy these things in the great outdoors while also working out just as effectively? There are also a lot of exercises which can best – or only – be enjoyed in the summer.

Make this summer a memorable one with the following exercises and workouts.

1. A nice morning run

Starting your day with exercise is proven to have a beneficial effect on the entire day. Mix that with the sunny morning views and the additional vitamin D you get to soak up during the run,  and you’ve got yourself a recipe for a successful morning. Chances are, you’ll even have company – people are more active in the morning during summer.

+ As a bonus, you also get to pick up coffee at your local coffee shop on the way home. 

2. Calisthenics in street workout spots

Calisthenics focuses on bodyweight exercises, which are easy and fun to do at your local workout spot. All you need is a bar, some space and your own bodyweight, so it’s very easy to start.

Push ups, pull ups, squats, dips, sprints are some of the exercises you can do. Couple of reps of these, and you’re set. You might also meet fellow calisthenic fans and get to socialize with your next door neighbour.

3. Hiking 

Hiking is one of the most demanding workouts, with a high fat burn rate. In the summer, it’s also an exercise that can be very pleasant. Think of it as a walk, only at a higher altitude and bigger steps. The point is to enjoy the view, while working out at the same time. It doesn’t have to be an exotic place, either. Choose something nearby that is easily accessible in the weekend, and promises a picturesque setting. Get yourself a good pair of hiking footwear and don’t forget your sunscreen.

4. Rooftop yoga

Another beauty of the summer season is its sunset. If you have access to a rooftop with enough space to practice yoga, try taking up your mat one day and following a yoga routine while the sun sets. The view coupled with the exercise will make it into an unforgettable experience.

If you don’t have a rooftop, try finding a spot in a nearby park where you could catch a sunset just as beautiful.

5. Road Cycling

Similarly to walking, road cycling is again all about the views, coupled with the satisfaction of physical effort. It’s the fastest way of enjoying the scenery, too, so you’ll enjoy a special adrenaline rush to it.

And there’s just something about the adventure of a road bike tour shared with friends or loved ones that ties people together. Try finding a bike route that fits your needs and get ready for it one sunny weekend. Don’t forget sunscreen.

6. Swimming

If you enjoy outdoor swimming and have access to it, why not make it into a workout routine? Swimming is one of the best exercises you can do, as it uses every muscle group in your body.

Exercising your swimming skills is never a bad idea; plus, the dry down that follows the swim can be particularly nice if enjoyed in the sun. 

7. Paddleboarding

If you enjoy water, you’ll like this exercise, which mixes the aquatic and the open air experience. Standing on a board while paddling, as well as making progress takes quite some effort, too, so if it’s a full body workout you’re looking for, look no further.

For cooling off, you can just lay down on your board and enjoy the relaxing feel of the water. Improves balance and reduces stress, so it’s an all around feel good exercise you definitely should try.

8. Beach volleyball

Played on a beach, in the sun, in shorts, – what’s not to like about it? Volleyball is a social exercise that is demanding and fun at the same time. Summer is the only time you get the chance to play it by the beach, so start now.

You don’t need 10 people to get started, the fewer people on the field, the bigger distances each of you have to cover, which in turn means more exercise. Everyone looks great playing beach volleyball!

Which one should you choose?

We’ve put together this list of fun accessible summer exercises to inspire you to switch up your gym routine with an outdoor workout this summer. No matter which one you go for, you are guaranteed to have a good time. As a rule of thumb, make sure you’ve got the proper gear, active wear and are familiar with the basics of the exercise, so you stay clear of injuries. And don’t forget sunscreen!

The post 8 summer exercises not to miss appeared first on BodyBarista.

If you’ve ever searched for an app to monitor your weight, you’ll be happy to hear there is one now that only uses your phone. No more bathroom scales, BMI indicators, body composition analyzers. There’s finally an app for monitoring your weight, and it’s free.

Monitoring your weight is important and you should do it regularly. But here’s an alternative idea: don’t measure your weight, measure your body in inches and cm. Measuring your weight will only inform you about the overall weight of your entire body – but it doesn’t tell you about the status of your individual muscles and body parts, which areas are more problematic and what you should focus on. People give compliments about a persons figure, not their weight, and there’s a reason for that. Weight doesn’t offer a detailed view of your fitness state, and therefore there’s little you can do with that one number. 

Monitor your measurements regularly & build a healthy habit

Monitoring your measurements regularly has been proven to significantly increase the success ratio of sticking to a workout or diet. The more you can see your results in numbers, the more motivated you will be and the more insights you have on what has an effect on you. So when you start seeing that your waistline is shrinking, your biceps are growing and you’re losing inches in your hips, you’ll be more likely to continue your exercise or diet plan. In much the same way, if you’re working towards gaining muscle mass, you should see an increase in inches or cm in the different body parts you’ve been working out. And what if you don’t see the changes in numbers? It will also work to your benefit. If you’re putting in the effort, but not seeing the results, it might be a good indication that you should be doing something different. Update your exercises, add some activity to your daily routine like always taking the stairs, try a different diet, or increase the amount of veggies and whole grains in your diet – whatever it is, if you can’t see the changes in inches or cm, the app will let you know.

You can monitor your measurements with BodyBarista at any fitness center for free. All it takes is a snap in the mirror with your iPhone. Do it regularly, and do it anywhere, because you always have your phone on you. Build the healthy habit of measuring yourself – you’ll thank yourself later. Inside BodyBarista there’s a lot of patent technology under the hood that do all those boring calibration and calculation tasks. So that you can focus on living a great life and give your body the attention is deserves. After all, your body is the only body you’ll ever get.

The post Monitor your weight on an app appeared first on BodyBarista.

Best practice when taking your measurements

If you are someone who is motivated by seeing results – or lack, thereof – measure yourself as regularly as you want, from a daily routine to a weekly one. The important thing is to take your measurements at approximately the same time. If you are only starting out your fitness plan and are new to exercising, you might also want to keep an eye on your measurements on a regular basis so you can fine-tune your exercises to hit the spots you want it to hit. That way, if you don’t see any change in, for instance, your abs, you can quickly change your routine to focus more on that body part. The important thing is not to just take occasional snapshots, but to take measurements regularly enough so that you understand your body and its internal variations. When you wake up in the morning, you’re 1-2% taller than you were the evening before. Your waist circumference will vary almost an inch (21 millimeters) within a day. Not to mention the monthly periodical changes to women’s bodies. So even if you would treat yourself with a $200 measurement from head to toe, you still wouldn’t know how to relate to those numbers. Measure yourself as frequently as possible. Allow the numbers to go up and down. Focus on the trend and you’ll start seeing the positive results you’re longing for.

A question that you will inevitably face once you start working out, looking out for your weight, living a healthier and more active life is: How often should you take your measurements? On the one side, your measurements could be the fuel to your motivation, as you start seeing a change in the numbers, and everything is going as planned – on the other hand, measurements can also be demotivating if you’re not seeing the results you so strongly worked for. Is it a good idea to look at numbers, and what is the best way to go about it? Here is what you should know before you start measuring yourself regularly. 

Does taking your measurements help?

Measuring yourself regularly will keep a pulse on your body changes and show you the results in specific numbers that are undeniable, easily trackable and the most concrete proof that you are getting fitter. According to science, tracking your progress keeps you motivated once the results start to kick in. It also helps re-trace your steps if you fall off the wagon for a while and take a break from exercising or start to eat unhealthy again. In that way, measuring yourself regularly helps to hold yourself accountable. Measuring yourself may also have a subconscious positive effect. When you start paying attention to your body regularly, it is likely that subconsciously you are influencing your habits and therefore making healthier decisions in every aspect of your life. On another note, once the thrill of novelty is gone, and exercising becomes a routine, taking your measurements can also help you stay on track towards your body goals. 

What is the best way to take your measurements? 

The easiest way to take your measurements is with a bathroom scale. You will be prompted with a number, and based on what your goal is – loosing weight, gaining muscle, etc. – the number will gradually increase or decrease. But body weight alone is not a good indicator of your body’s fitness state. This is because when you loose fat and gain muscle mass, you might actually weigh more than before. Simply looking at your weight doesn’t show you that you may have gained muscle and lost body fat. For more information, read our post about Why the bathroom scale is limiting. 

There are a lot of body mass measuring tools and devices which you might or might not have access to at your local gym – however, in most cases they are difficult to use, because they require a long list of prerequisites. The fastest, easiest and most precise way is by simply taking your measurements one by one, looking at each of your body parts individually. This gives you an idea of where the changes are specifically happening on your body. If you want to skip the measuring tape and long process, try BodyBarista. Measuring yourself with BodyBarista will also allow you to see exactly where the changes are happening. If you’re happy with the results, great! You just have to keep doing what you’re doing, and improving yourself. If you’re not seeing the results where you expect them to be, or they are not as substantial as you want them to be, this will be great feedback. It helps change your exercise routine or increase your intensity to get the results you want.

Best practice when taking your measurements

If you are someone who is motivated by seeing results – or lack, thereof – measure yourself as regularly as you want, from a daily routine to a weekly one. The important thing is to take your measurements at approximately the same time. If you are only starting out your fitness plan and are new to exercising, you might also want to keep an eye on your measurements on a regular basis so you can fine-tune your exercises to hit the spots you want it to hit. That way, if you don’t see any change in, for instance, your abs, you can quickly change your routine to focus more on that body part. The important thing is not to just take occasional snapshots, but to take measurements regularly enough so that you understand your body and its internal variations. When you wake up in the morning, you’re 1-2% taller than you were the evening before. Your waist circumference will vary almost an inch (21 millimeters) within a day. Not to mention the monthly periodical changes to women’s bodies. So even if you would treat yourself with a $200 measurement from head to toe, you still wouldn’t know how to relate to those numbers. Measure yourself as frequently as possible. Allow the numbers to go up and down. Focus on the trend and you’ll start seeing the positive results you’re longing for.

The post How often should you take your measurements? appeared first on BodyBarista.