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  1. #1
    Editor - Fashionese Daily Elite Citizen wulan's Avatar
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    Default Body Fat Percentage: Taking It to the Next Level!

    FDers, supaya makin spesifik dan juga bisa jadi milestone progression kita, thread khusus body fat percentage resmi saya bukaaa *gunting pita pink*

    Sangat mungkin kalo BMI sudah di lower half of the healthy zone, tapi body fat tetep tinggi. Body Fat Percentage ini bisa dibilang salah satu step 'teratas' dalam usaha Fit N Fab, dan berlaku untuk male and female. Kalau BMI sudah masuk normal, tujuan selanjutnya adalah untuk reach a Body Fat Percentage at the fit level! Speaking from personal experience, this is very, very tough. It takes time and hard work, tapi biasanya hasilnya kelihatan in the form of toned and tight bod! Hidden Content

    Sebagai reference, ini chart untuk body fat percentage...
    Hidden Content

    *image via bodyfatpercentage.com.au


    Cara mengukur body fat percentage juga banyak: pake measuring tape (formulanya juga banyak.. ada US Navy, US Army, YMCA, dll), pake body fat caliper, pake digital body fat monitor, etc. Itu yg gue inget on top of my head. Ada juga yg pake nyebur ke semacam bak, terus water displacementnya diukur. Lupa namanya apa, tar gue edit kalo udah ketemu namanya.

    Masing-masing method ada kelebihan dan kekurangannya. Digital body fat monitor itu juga ga 100% akurat lho. Jadi jgn kecil hati kalo ukuran dari measuring tape vs. body fat monitor bisa berbeda 2-3%. Yang penting sih konsisten. Yg paling praktis dan ekonomis sih ya pake meteran/measuring tape. Gue biasanya use at least 3 different calculators, terus diambil average.

    Contoh website untuk body fat calculator:

    Hidden Content
    Hidden Content
    Hidden Content

    Banyak bgt sih, tinggal googling.

    ** Edit untuk menambahkan...

    How to Measure

    • Height - measured without shoes
    • Weight - taken in the morning without clothes after going to the bathroom and before eating or drinking anything
    • Waist (Men) - measure horizontally, at the level of the navel
    (Women) - measure horizontally, at the level of minimal abdominal width
    • Neck - measure below the larynx with the tape sloping slightly downward to the front.
    • Hips (Women only) - Largest horizontal circumference around the hips

    from: Hidden Content
    Last edited by wulan; May 20, 2012 at 08:19 AM.
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  2. #2
    Citizen pinapina's Avatar
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    Default Re: FD Weightwatchers: Losing Those Last Few Kilograms! (For BMI 18.5-25)

    yay ada tret ini.. ikutan yaaah Hidden Content
    aku 170cm, 66kg
    kalo menurut tabel diatas BMIku sekitar 22, normal dong ya.. Hidden Content tapi sekitar 2 bulan yg lalu aku cek di gym, body fatku about 34% which is SUPER DUPER ULTRA MEGA HIGH. i think my consultant was kinda shocked when he saw my result mehehehe.. tp dia ketawa2 doang sih, terus bilang "wah kebanyakan makan enak nih" Hidden Content
    kl ga salah berdasarkan hasil itu dia suruh aku turuni 12kg, bukan berat badannya tapi berat lemaknya. x_x
    tapi aku tadi coba pake salah satu body fat calculator yg wulan kasih, hasilnya sekitar 25%an gitu. jadi bingung :S
    No matter how the wind howls, the mountain cannot bow to it. -The Emperor (Mulan)
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  3. #3
    Editor - Fashionese Daily Elite Citizen wulan's Avatar
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    Default Re: Body Fat Percentage: Taking It to the Next Level!

    pinapina, post mu kupindahkeun kemari, soalnya tret baru nih khusus body fat.

    Body fat monitor yg di gym itu menurut gue emang cenderung tinggi banget, dan juga kamu pasti ngukurnya pake baju, dan siapa tau abis makan. Kalo pake mesin gue 26.3%, ngukur sendiri sekitar 23.5%. Etdah, banyak juga yak off nya? Setelah konsultasi sana-sini, bbrp berpendapat kelihatannya gue lebih deket ke 24%-an.

    Kalo gue bilang sih lebih enak pake tape measurement, asal jangan reflek nahan perut (asli gue suka gitu) waktu ngukurnya. Seperti yg gue barusan aja tulis di Post #1, masing-masing method ada kelebihan dan kekurangannya sih... Baik digital, caliper atau tape measurement, itu gak 100% akurat, Jadi, kalo gue bilang, terserah lo aja mau pegangan sama yg mana. Gue pribadi pegangan sama tape measurement, krn toh yg tau persis enaknya badan lo kan lo sendiri. Tapi menurut gue sih, apapun method nya, itu dijadiin baseline aja, untuk ngukur progress.
    Last edited by wulan; May 15, 2012 at 11:38 PM.
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  4. #4
    Citizen leona2307's Avatar
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    Default Re: Body Fat Percentage: Taking It to the Next Level!

    Ahaaa ada si body fat percentage thread.. Pas join gym gue diitung fat percentage ny pake timbangan elektronik itu, body fat 22% dah seneng donkkkkk berarti ga banyak, trus minggu depannya diukur lg ma nutritionist (yg pertama ama trainer gue) n tadaaaaa 29% aja loh.. Ternyata oh ternyata si trainer salah set gender gue.. Makanya bisa kcil bgt si berat lemak ini

    Setelah 1 bulan gym dgn pake PT diukur lg n body fat percentage gue turun 3%.. emang ukuran timbangan sama meteran sih beda2, tapi kedua ny turun 3% lemak gue..
    Dr pengalaman pribadi, berat badan naek tp body fat percentage turun loh.. Oh iya beberapa tips kl mo ukur pake timbangan : jangan olahraga dulu sblm nimbang soalny kl badan elo dah panas hasilny bakal tinggi si lemak, trus jangan deket2 datang bulan juga...

  5. #5
    Elite Citizen mamul's Avatar
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    Default Re: Body Fat Percentage: Taking It to the Next Level!

    wulan... gw ngukur bodyfat barusan *niat bener deh subuh2... hasilnya ada di 24,5%.... hiks... langsung bengong gw...
    kalo udah gini, diterusin aja exercisenya ya... uhm... utk nurunin persentase bodyfat, kudu diet juga kah?

  6. #6
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    Default Re: Body Fat Percentage: Taking It to the Next Level!

    wulan : ada beda enggak utk acuan body fat percentage berdasarkan usia? Gue ada timbangan digital & body fat monitor, dua2nya ada patokan berdasarkan usia.

    leona2307 : ooo, nggak boleh setelah workout ya? Wah, selama ini gue ngukurnya selalu setelah workout.
    Jadi yg bener tu pagi2 setelah poo & pee tapi sebelum workout ya?

  7. #7
    Editor - Fashionese Daily Elite Citizen wulan's Avatar
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    Default Re: Body Fat Percentage: Taking It to the Next Level!

    mamul, hey 24.5% lumayan banget lagi! Atur makan sih gue bilang harus seumur idup ya heuhuehue... Tapi kan ga perlu ekstrim. Kalo turunin body fat biasanya lewat exercise (combine cardio and weight-training krn mau build lean body mass)

    aibi, kalo dr bbrp literatur dan artikel yg gue baca sih, kebanyakan ya itu, cewe 21-24%. Tar gue coba cari lagi yah... Timbangan digital lo ngukur BMI ga? Mungkin itu parameter untuk BMI nya?
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    Default Re: Body Fat Percentage: Taking It to the Next Level!

    wulan
    ikutan ngukur body fatku yaaa,,,and ternyata angkanya beda2 ya,,trus yg dipake yg mana dong?

  9. #9
    Editor - Fashionese Daily Elite Citizen wulan's Avatar
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    Default Re: Body Fat Percentage: Taking It to the Next Level!

    zanee, kalo mana yg paling akurat gue juga ga tau, krn memang body fat ini notorious sekali soal accuracy nya. As I mentioned before, I usually take an average of the different results aja. Atau ya just pick one, and stick to it.
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  10. #10
    Citizen leona2307's Avatar
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    Default Re: Body Fat Percentage: Taking It to the Next Level!

    Aibi, hooh kata nutritionist d gym yg ngukurin gue seh bilangnya gitu, ada hubungan ma suhu badan yg ningkat jadi body fat percentageny naek

  11. #11
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    Default Re: Body Fat Percentage: Taking It to the Next Level!

    wulan
    ok deh sai,,aku milih satu ukuran aja deh,dan hasilnya body fat 25,5% bmi 22,5,wiiih tinggi jg ya,,musti banyakin cardio and weight-training lg nii...Hidden Content

  12. #12
    Beryl novnov's Avatar
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    Default Re: Body Fat Percentage: Taking It to the Next Level!

    Wow Ada thread beginian ya sekarang Hidden Content
    Wulan, gw parno sejujurnya mau ukur2 karna udah lama gw gak mau diukur and ditimbang sama PT, gw cuma bilang ke dia "selama baju gw masih size S or paling siyal M berarti gw di zona aman" LoL
    Karna pernah gw ditimbang and beratnya naik 2 kg tapi justru body fat gw turun, rupanya massa ototnya yg nambah, makanya gw sekarang gak peduli sama berat selama baju2 masih muat hahahahha
    Barusan jadi ukur2 body fat and Ada di angka 22.17, terakhir gw diukur di gym kalo gak salah juga sekitar 22 koma berapa gitu deh....

  13. #13
    Editor - Fashionese Daily Elite Citizen wulan's Avatar
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    Default Re: Body Fat Percentage: Taking It to the Next Level!

    leona, gue baru denger soal suhu dan body fat %. Apa krn digital scale itu pake body impendance, jadi suhu akhirnya berpengaruh?

    novnov, gue pre-exercise juga S sih, tp S nya GAP/Banana Republic/ US label. Kalo Europe labels, gue M aja cukup dah gapapa, asal bukan jadi M mrecet aja... Lo kalo Zara gitu S, nop? hebring neik. Tapi emang gue jg skrg gimana rasanya badan aja sih. Yg realistis2 aja dah.

    zanee, 25 persenan mah dikit lagi, with consistent exercise tar juga turun. Gue mulainya 30.2% kalo ga salah Hidden Content
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  14. #14
    Beryl novnov's Avatar
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    Default Re: Body Fat Percentage: Taking It to the Next Level!

    Iya zara or asos pake S, tapi skrg beneran dah gak penting tuh yg begitu2an pokoknya intinya enak diliat Hidden Content ,kalo dipatok angka2 malah suka stress sendiri and jadi gak hepi jalaninnya neikk
    Pokoknya semangatsssss ya semua.....

  15. #15
    Editor - Fashionese Daily Elite Citizen wulan's Avatar
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    Default Re: Body Fat Percentage: Taking It to the Next Level!

    Iya bener kalo dipatok pengen ini itu tar jadi stres, apalagi badan org jg beda2. Kl ngikutin pengen sekecil si anu atau si ono, yg ada malah jadi obsesif ga ada juntrungannya. Exercise buat bikin hepi, malah bikin setres entar
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