Taking Measurements are SUPER important to do as soon as possible! For instance, there are times where you will lose 2-3 lbs in the first few days of a new routine. Especially with 3-Day Refresh, the jumpstart to any Challenge Pack!
Many of the best fitness coaches always recommend starting every new fitness program with the 3-Day Refresh/Kickstart option. Above all, you can do this program in only 3 days AND be down as much as 4-5lbs. Documenting this short 3 day program and its results can be a great promotional tool if you eventually decide to do this as business too!
For your measurement’s you will need:
- The Spreadsheet – Man — Woman
- A tape measure – here is a favorite: Tape Measure
- A Body Fat Gauge – TBB: https://www.teambeachbody.com/shop/d/body-fat-tester-BodyFatTester?referringRepID=Sorry. No data found!
- A Scale – here’s our favorite: Scale
- Pull Up Bar or Bands –
- A Heart Rate Monitor – with chest strap: HR Monitor. This one is compatible with the iPhone and Apple Watch.
- Power Stands: TFE Power Stands
Video Walkthrough – Taking Measurements
There are five key areas of your body you should measure: arms, chest, waist, hips, and legs. And don’t forget to weigh yourself each time you take your measurements!
Consistency is key, so make sure you’re taking your measurements the same way each time.
Measure Your Arms
- Put your thumb on the opposite shoulder and stretch out your pinkie to find the center of your upper arm. Wrap the tape measure where your pinky touches your bicep. Record that number.
Measure Your Chest
- Wrap the measuring tape around your back and under your arms. Tighten the tape on the imaginary line that connects your nipples all the way around your body. Record that number.
Measure Your Waist
- Wrap the measuring tape behind you and around the waist. Using your belly button as a guide, try to get the tape measure level all the way around. Record that number.
Measure Your Hips
- Stand and place your feet together then find the widest part of your hips. Wrap the measuring tape around your hips and try to keep the tape level. Record that number.
Measure Your Legs
- Using the same method from measuring your arms, stretch your pinky and thumb out on the opposite knee and go up to find the center of your upper leg. Wrap the tape measure around that point and record that number.
Remember that a tape measure does not find your actual body fat percentage. However, it is useful to find the aesthetic change during the process of weight loss and training. Therefore, You should be taking before/after picture’s along with taking measurement’s.
Body Fat Percentage
We recommend that you use the skin fold calipers to measure body fat, due to it being the most accurate. There are various testing methods for the Body Fat Gauge. However, we will only go over two, simple and in-depth.
Video Walkthrough – Calculating Body Fat Percentage
This method is the less accurate than the in-depth method, it gives an approximation of Body fat. However, it is included because some individuals may be tempted to skip measuring body fat in the beginning or aren’t familiar with the process. We recommend using the In-Depth method below. When you achieve amazing results, you will wish you had!
If you wish to Download the instructions for Offline Viewing:
Step 1 – Find the Spot
- In order to find the measurement spot, place your finger on the top of your hip bone and move up about an inch towards your collarbone.
Step 2 – Pinch
- At the spot we found in Step 1, Pinch (about an inch) your skin. While holding your skin, use the Body Fat Calipers and pinch your skin along with your fingers until the arrows line up.
Step 3 – Repeat
- Repeat step 2 a few times (3-5) and average the results to get your approximation.
Step 4 – Chart
- Refer to the chart below, utilizing age and skin fold measurement, to find your body fat percentage.
In order for you to complete this method, you will need to know how to use the Body fat calipers. Review the Simple method for instructions.
The In-Depth method starts with the chart below:
The chart labels all of the spots that you are able to measure.
Step 1 – Download Spreadsheet
Download the Calculation Spreadsheet designed by one of our Contributors, Jason Diebold: Body Fat Calculations.
Step 2 – Fill Out Spreadsheet
Open The Spreadsheet and get Familiar.
- Blue – Values carried form other Cells
- Black – Values you should input
- Red – Calculations from within spreadsheet
Input the Basic Information:
- Age goes in Cell B8
- Height goes in Cell B9 (Inches)
- Enter Starting Weight in Cell B10
After that, Input your measurements In Cells B14-B20. Some measurements may be difficult without another person to assist.
Next, Head to the site: http://www.linear-software.com/online.html and copy over the measurements.
Click on Calculate will breakdown the body composition that goes in Cells B21-B23
Step 3 – Track On Fitunion
The Final step is to record your measurement’s on our website, noting the body fat %: Add an Entry
As soon as you get 2 entries into our website you can track your change’s here: https://fitunion.com/weight-tracker/
Over 40? Muscle’s depleting as you age? Or younger & want to add as much MUSCLE as possible? Checkout my post on Preserve you Muscle Mass to learn about how to end or slow the progression!!