You can download a free body fat percentage chart right here on this page.
This chart will help you track your body fat percentage throughout your weight lifting program.
I've given you two different methods to tracking your body fat within the body fat percentage chart and both are different from what you find within the WLC System Manual.
I've done this to give you some different options. One method ONLY uses your waist measurement so you won't need body fat calipers for that method.
You can easily see how much fat you've lost and how much muscle you've gained from week to week.
Calculating your body fat percentage and tracking it from the beginning to the end of each weight lifting cycle is very important.
Tracking your body fat helps you adjust your weight lifting program to get better results. All of this is explained within the WLC System.
You can make changes to your weight lifting, diet, and cardio based upon your body fat measurements. You can ensure that you are always making progress and become an expert at adjusting your program.
We teach you exactly how to make adjustments within the WLC System.
What's Your Current Body Fat Percentage?
It's very important for you to know your current body fat percentage and to track your progress when using the WLC System or any other exercise program.
You need to know if you're losing muscle or body fat. Losing muscle is NOT a good thing. You need to make changes to your program when losing muscle. The only way to know is to track your body fat percentage.
|Classification||Men Body Fat %||Women Body Fat %|
|Essential||2 – 4||10 – 12|
|Athletes||6 – 13||14 – 20|
|Fitness||14 – 17||21 – 24|
|Acceptable||18 – 25||25 – 31|
|Obese||> 25||> 31|
The body fat chart above shows essential body fat ranges all the way up to obese body fat ranges.
Where are you at right now? No matter where you are, it's time to start improving with the WLC System!
Free Download of the WLC Body Fat Percentage Chart
You can download the file below to calculate your body fat using two different methods. You can then compare to this chart above to see where you currently are. Then you can work on improving over time.
Free Body Fat Percentage Chart Download: Download
The above link is a direct link to the excel file.
The file is in Microsoft Excel format, so you can view it and use the chart with Excel or the free Open Office program.
You will find that the Body Fat Percentage Chart you just downloaded has 100 rows available for measurements. You can simply copy and paste the last row to additional rows if you need more room.
The chart includes two different methods of body fat measurements. The general method uses your waist measurement to give a general body fat percentage. The other method uses 3 skin fold measurements using a body fat caliper to calculate your body fat.
Ensure you enter your age and body weight. Enter your waist measurement and your skinfold measurements if you have them.
Important To Take Away From This Page…
Body fat calculations and measurements are not perfect and can vary greatly between different people taking the measurements.
The accuracy of the calculation may even be off by plus or minus 4 percentage points or more.
For example, one person measuring a weight lifter may get 12 mm for a skinfold. Another person measuring that same weight lifter might get 16 mm for a skinfold measurement.
The important thing to realize is that is doesn't matter which method you use to measure body fat.
You need to choose your method of measuring body fat and stick with it! Don't worry about the exact percentages. Just ensure that you are always improving.
For example, if you choose a method of skin fold measurements, just focus on those measurements getting smaller. If you use your waist measurement as the method, focus on your waist getting smaller. Usually, if your waist measurement is decreasing, you are losing body fat.
Practice taking the measurements often in the beginning so you get better at taking them.
As long as you are getting better, you're doing great. Stick with the method you choose, and work on improving.