If you’re not using a trainer and want to keep track of your progress, using bioelectral impedence is one way to do this. You should first make sure you’re hydrated in order for the results to be accurate. Here are just some products available.
Bioelectrical Impedance
Bioelectrical impedance is a form of body composition testing where a very small electrical current is run through the body in order to measure the conduction of electricity within the body. In order for the test to be accurate, you must first make sure that you are properly hydrated both with water and electrolytes. This is probably the easiest way to measure body fat. Below are links to some of the best devices for this.
Fitbit Aria https://www.fitbit.com/global/us/products/scales/aria-air
The omron HBF 514-c is a great choice since it measures using both arms and legs. Depending on how much you want to spend, the simplest scale that connects to your computer is probably the Guru digital. The hand held device is also convenient if you want to take it with you for a workout.
Heart Rate
Heart Rate Max = 220-Age
| General Health | Weight Loss | Performance | ||
| 57-63% | 64-75% | 70-80% | ||
1 Rep Max
- Start out with comfortable 10 rep warmup
Rest for 2-3 minutes between sets
For Upper body, increase weight 5-15 % each set, and 10-20% for lower
2. If successful increase weight and attempt 6-8 reps
3. If successful increase weight and attempt 4-6 reps
4. If successful increase weight and attempt 2-4 reps
5. If successful increase weight and attempt 1 rep. If successful, continue attempting 1 repetition until failure.