Measure up!
How to track your progress
Hey guys, so I wanted to share this with you all because I know most of you don’t know how to do this. I learned recently how to to measure body fat and decided to pass the info along to you. Sometimes your workouts don’t show on the scale because you are building muscle and since muscle weighs more than fat, well its not completely the truth. You have to remember that your body is adjusting to adjust to the new changes you are making. So, how do we track our progress? We measure. I’ll be measuring every 30 days as I progress in my workouts. Some people use calipers but I’m using a tape meausre. So where do we start.
Well the first thing you need to do is get on your scale and weigh yourself with no clothes on and write this number down. Next, write down your height and age. You will need this later when I discuss the body formulas that will help you track your fitness. THR, BMI, BMR, lean body mass, pounds of fat, and the highly coveted goal weight should come from these formulas. But we must measure first! Write it all down in a journal that you update frequently like a food journal. If you have an IPad, Fitness HD has a feature that will allow you to track your measurements with your weight. Remember to do this every 30 days or 2 weeks as you workout. It will also allow you to upload pictures on each update. Work hard and you will see the change. The scale may not be telling the whole truth. Ill update you all on formulas next. Hope this helps you to understand measurements. Enjoy!
Monti
Measure the Following:
1. Neck (maximal girth below Adams apple)
2. Shoulders (maximal girth around shoulder muscles and upper torso)
3. Chest (midway between clavicle and nipple line)
4. Left & Right Upper arm (relaxed at the biggest part of the bicep)
5. L&R Forearm (maximal girth of forearm, palm facing upward)
6. Left & Right Wrist (just below the base of the thumb)
7. Waist (at belly Button)
8. Hips (maximal girth of hips, or buttocks)
9. Left & Right Upper thigh (maximal girth of thigh, under gluteal fold)
10. Left & Right Lower thigh (measurement landmarked from center of knee)
11. Left & Right Calf (measurement landmarked from center of knee)