Keeping Track of your Changing Shape

Taking your body measurements Cited from....

Taking your body measurments is an excellent way to keep track of your changing shape as you get fitter. Body weight by itself is not a good indicator of improved fitness. This is because when you burn fat and increase your muscle mass, you may weigh a bit more even though your body is getting tighter and smaller. This is due to the high density of muscle tissue compared to fat.

What exactly should you measure?

The most common measurements include the circumference of your CHEST, BICEPS, WAIST, HIPS, & THIGHS. Sometimes neck, forarm & calf are also measured.

• CHEST: Measure around the largest part of your chest.

• BICEPS: Measure midway between the top of your shoulder & elbow.

• WAIST: Measure at the narrowest point, approximately one inch above your belly button. NO CHEATING! Don't pull your belly in or stick it out.

• HIPS: Measure your hips around the largest part of your Buttocks with your heels togeather.

• THIGH: Thighs are measured seperately. Stand with your legs slightly apart. Measure your upper leg where the circumference is largest.


• Use a flexible measuring tape as used by dress makers. It can be as long as you need. If you use a plastic or cloth tape, bear in mind that these materials may stretch over time.

• Wear the thinest clothes possible or none at all, so as not to add to the measurements you take. • Try to measure yourself in front of a full-length mirror so that you can see if the tape is positioned correctly.

• Keep your muscles relaxed while measuring.

• When measuring, pull the tape just tight enough to keep it from sagging.


Measure yourself about every eight weeks. Do not take measurements more often than monthly as it may take six to eight weeks to notice any change. You shouldn't expect to see progress more quickly than this and taking your measurements more often can be discouraging.
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