So, today was that kind of dayāthe kind where you peel back the layers and get real with yourself. I finally tested my body fat percentage (cue dramatic music š±), and let me tell you, it was a bit of a rollercoaster. But after that eye-opener, I didnāt just sit thereāI hit the gym HARD with a massive leg day that left me sweating like I just ran a marathon. Letās break down the journey, from the pinch test to the last squat rep.
Step 1: Facing the Numbers
You know that feeling when you’re both curious and a little scared to find out the truth? That was me walking into the gym this morning. Iāve been working out consistently for months, eating cleaner, and sleeping better. But thereās always that little voice: āHow much progress have I really made?ā
I decided to go for a body fat percentage testāand no, not one of those online calculators where you just plug in your weight and height. Iām talking about a proper test with calipers (the pinching kind) and a trainer who wasnāt going to sugarcoat the results.
The Method:
We used the 7-site skinfold testātriceps, chest, midaxillary, subscapular, abdomen, suprailiac, and thigh. The trainer took each measurement carefully, logged them into a calculator, and voilĆ āmy result popped up on the screen.
The Verdict:
19.8% Body Fat š¬
I wonāt lieāmy heart sank a little. I thought Iād be closer to 16% or even 15%. But instead of sulking, I took it as fuel. After all, fitness isnāt a destinationāitās a journey. And today, I just got my map.
What That Number Meant to Me
Hereās the deal: body fat percentage is just a metric. Itās not the whole story. What matters more is how you feel, how strong you are, and how youāre progressing. But yes, it can be a wake-up call or a motivation boost depending on where you are in your journey.
In my case, I realized Iād been putting a little too much trust in āclean eatingā without tracking my macros. Thatās about to change. Iām dialing in on my protein intake, reducing those sneaky extra carbs, and incorporating more resistance training.
And speaking of resistanceā¦
Step 2: Big Leg Workout š„
Thereās no better way to shake off that body fat shock than to train like a beast. And for me, that meant LEG DAY. Not just any leg workoutāIām talking a serious, glutes-on-fire, quads-screaming kind of session.
Hereās what went down:
š„ LEG DAY WORKOUT ROUTINE š„
(Total Time: 75 minutes)
1. Warm-Up (10 minutes)
- Treadmill walk at incline ā 5 minutes
- Dynamic stretches: leg swings, bodyweight squats, walking lunges
2. Barbell Back Squats ā 4 sets x 8 reps
Nothing sets the tone like squats. I loaded up to 75% of my 1RM and focused on depth and control. That slow descent and explosive push-up had my legs trembling.
3. Romanian Deadlifts ā 3 sets x 10 reps
Targeting the hamstrings and glutes. I went moderate weight but really paid attention to formāstraight back, tight core, and full range of motion. Felt every rep.
4. Walking Lunges ā 2 sets x 20 steps (each leg)
Holding 25 lb dumbbells in each hand, I marched across the gym floor. I could feel my heart pounding and quads screaming. This was my cardio and strength combined.
5. Leg Press ā 3 sets x 12 reps
Heavy. Controlled. With each press, I visualized burning through body fat and sculpting my lower body. Mental game on point. š¤
6. Bulgarian Split Squats ā 3 sets x 10 reps (each leg)
Brutal. But effective. This unilateral movement killed any imbalance and forced my glutes to activate like crazy.
7. Seated Leg Curls ā 3 sets x 15 reps
To finish, I went for that deep hamstring burn. Slow and controlled with a solid squeeze at the bottom of every rep.
Cool Down & Stretch (10 minutes)
- Hamstring and quad stretches
- Pigeon pose
- Foam rolling
Recovery is just as important as the workout itself.
Post-Workout Reflections
After all was said and done, I walked out of the gym drenched in sweat, legs like jelly, but my mind was clear. That body fat number no longer scared me. It became my starting line.
The biggest lesson? Numbers are helpful, but they donāt define you. What matters is how you respond. Today, I responded with intention, grit, and a fire in my legs that Iām definitely going to feel tomorrow.
Whatās Next?
Iām planning to retest my body fat in 8 weeks. Until then, Iām going all in:
- Tracking macros more consistently
- Upping my protein (aiming for 1g per lb of body weight)
- Prioritizing strength training with a focus on progressive overload
- Getting 7ā8 hours of sleep a night
- Hydrating like itās my job
Progress doesnāt always show up in the mirror right away. But every clean meal, every finished workout, every repāit all adds up.
Final Thoughts
So yeahātesting my body fat was a bit of a shocker, but Iām glad I did it. It gave me clarity, direction, and a renewed drive. And pairing it with a BIG leg day? That just sealed the deal.
Whether youāre starting out or well into your journey, I encourage you to test, track, and TRAIN with purpose. Donāt fear the numbers. Use them. Own them. And then crush your next workout like a boss. š„
Letās get it šŖ
