Measurements
Skinfold Measurements
To accurately track your progress through this six-week program, it is necessary to take skinfi)ld measurements. By
measuring yourself in this way, you will be able to determine your leand)ody mass and your body-f_lt pementage. The goal
of this program is to inc[_ase your leand)ody mass and decrease your body-f_lt pementage.
Please read this section carefully. Proper measuring techniques are essential to track your success. It is best to have someone
measure you. Measuring yourself can lead to inaccurate results.
Women Measure: suprailium, triceps, and thigh.
Suprailium
Starld relaxed. Pick up a diagonal
skinfLtld just above the crest of the hip
bone on the right side of the waist.
Triceps
Stand with right elbow flexed 90
degrees and locate the center (if
the back of the upper arm
midway between the sholdder
and the elbow. Relax arm at your
side. Pick up skinfi_ld as
pictured.
Thigh
Stand relaxed with most of the weight
on your left leg. Pick up a skinfkdd in
the vertical plane on the hont side of
the right thigh, nlidway between the
hip and knee joints.
Men Measure: Chest, abdomen, and thigh.
Chest
Stand relaxed. Pick up a diagonal skinf_ld
over the right pectoralis muscle, midway
between the armpit and the nipple.
Abdomen
Stand relaxed. Pick up a vertical
skin%ld (in the right side of the navel.
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