How to Take Body MeasurementsHere's how to take body measurements so you can monitor your progress. There is no need to be concerned with whether or not you have ideal measurements, these techniques simply help you to compare your results over time to make sure you are progressing towards your goal.
Let's face it, results is the name of the game and these easy-to-use standard measurements can help you assess how effective your current weight-loss program is.
Before we cover how to take body measurements keep in mind that there are no ideal body measurements. Bodies come in different shapes and sizes so there is no point comparing your measurements with the measurements of other people. The best thing to do is to simply assess your own changes over time against your previous results. Forget about achieving ideal measurements.
The standard body measurements involve simply weighing yourself on a set of bathroom scales as well as taking circumference measurements around certain body parts. Skinfold tests may also be done but will require someone else to do them for you and tend to have a great deal of measurement error. Scales and circumference measurements are the quickest and easiest way to monitor your progress.
Scales are not the best indication of weight loss. It can give you an idea but scales don't distinguish between losses of fat, muscle, carbohydrate or water. If you are involved in a resistance training program, as you should be, don't be surprised if your bodyweight doesn't change initially because the muscle you put on will displace the fat you lose. However, in a few weeks the weight will literally fall off your body.
Women in particular should not be too concerned about short term adverse fluctuations in bodyweight because it may be a result of hormonal changes, which may cause water retention. When using the scales aim to lose no more than 1 kilogram per week. Losses greater than this figure indicate losses of body tissues that are not necessarily fat (i.e. the losses may be muscle, carbohydrate or water).
When and how to take body measurementsThe weight and circumference measurements should be done once a month at the same time of the day whilst wearing roughly the same clothing, e.g. in the morning after arising on the first Sunday of every month.
The initial appraisal should be done before you start the weight loss program and then subsequent measurements taken each month thereafter.
A regular re-appraisal of your bodyweight and measurements is important because it helps keep you motivated and gives you a guide as to how well the program is working for you. If you aren't getting the results you desire you may need to make some adjustments to your lifestyle by incorporating more Quick Weight Loss Principles.
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