Hey fitness nerds!

Thank you all 83,876 of you!

Ever wondered how to accurately measure your body fat at home?

Today, we're diving into the most reliable methods you can use without stepping into a lab.

Plus, we're busting myths about apple cider vinegar and sharing tips to help you hit those PRs faster!

Read 🔽 below! 

📏 

IN LESS THAN 10 MINUTES WE WILL COVER:

Weekly Insights:

• The best way to determine your body fat at home

• Article Explained Simple: Apple Cider Vinegar for Weight Loss

• 3 Tips to hit PRs faster

• Healthy Low Calorie Cream and Fruit Recipe

The best way to determine your body fat at home

Knowing your body fat percentage can be a valuable tool in your fitness journey. While the most accurate methods require professional equipment, there are reliable ways to estimate your body fat at home.

Skinfold callipers are one of the most accurate at-home methods. They measure the thickness of your skin folds at various points on your body.

While there's a learning curve, with practice, you can get consistent results. Measure at least three sites: typically the chest, abdomen, and thigh for men; or the triceps, suprailiac (just above the hip bone), and thigh for women.

Bioelectrical impedance scales are another popular option. These send a small electrical current through your body and measure the resistance. While convenient, their accuracy can be affected by hydration levels, so consistency in when and how you measure is key.

The Navy Method uses a tape measure and a specific formula based on your waist, neck, and height measurements (plus hip measurements for women). It's simple and can be surprisingly accurate when done correctly.

Body circumference measurements can also give you a good idea of your progress. Measure your waist, hips, thighs, and arms. While not a direct measure of body fat, changes in these measurements can indicate fat loss or gain.

Progress photos are an often overlooked but valuable tool. Take photos from the front, side, and back in consistent lighting. While not a numerical measure, they can show changes that might not be reflected on the scale.

Remember, all at-home methods have some margin of error. The key is consistency. Use the same method, at the same time of day (preferably first thing in the morning), under the same conditions for the most reliable tracking of your progress.

Lastly, if you're looking for the most accurate measurement, consider getting a DEXA scan or hydrostatic weighing done professionally every few months to calibrate your at-home measurements.

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3 Tips to hit PRs faster

Want to smash your personal records more quickly?

Here are three tips to help you reach new heights in your training:

1. Focus on progressive overload
   
   Consistently increasing the demands on your body is key to improvement.
   
   This doesn't always mean adding more weight.
   
   You can increase reps, sets, or decrease rest time.
   
   Even small increments add up over time.
   
   For example, try adding 2.5 pounds to your lift each week, or one extra rep to each set.
   

2. Prioritize recovery
   
   Your muscles grow and strengthen during rest, not during workouts.
   
   Ensure you're getting enough sleep (7-9 hours per night) and proper nutrition.
   
   Consider incorporating active recovery days with light exercise or stretching.
   
   This can help reduce soreness and improve your performance in your next intense session.
   

3. Use periodization in your training
   
   Divide your training into specific phases, each with different focuses (e.g., hypertrophy, strength, power).
   
   This structured approach prevents plateaus and allows for consistent progress.
   
   A simple way to start is by alternating between weeks of higher volume (more reps and sets) and higher intensity (heavier weights, fewer reps).
   

Remember, hitting PRs is about consistent, smart training over time. Be patient, stay focused, and the results will come.

Vote below to choose the diet for next week’s recipe

Healthy Low-Calorie Cream and Fruit Recipe (makes 4 servings)

Craving something sweet and creamy but want to keep it light and protein-packed?

This fruit and cream dessert is the perfect solution.

This recipe was created in 2 minutes with the BusyBody App. Click the button for free access to the app.

Macros per serving

• Total Calories: 150 kcal

• Protein: 15 g

• Carbohydrates: 20 g

• Sugars: 15 g

• Fat: 2 g

The Ingredients

• 1 cup non-fat Greek yogurt

• 1/4 cup vanilla protein powder

• 2 tbsp honey

• 1 tsp vanilla extract

• 2 cups mixed berries (strawberries, blueberries, raspberries)

• 1/4 cup granola (optional, for topping)

The Instructions

• In a bowl, mix Greek yogurt, protein powder, honey, and vanilla extract until smooth.

• Divide the mixed berries among four serving bowls.

• Top the berries with the yogurt mixture.

• If desired, sprinkle each serving with a tablespoon of granola for added crunch.

• Chill in the refrigerator for at least 30 minutes before serving.

This dessert is not only delicious but also nutritious.

The Greek yoghurt and protein powder provide a protein boost, while the berries offer antioxidants and fibre.

It's a perfect light dessert or post-workout snack that satisfies your sweet tooth without derailing your fitness goals.

Vote for the next week’s Recipe by clicking the button below

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