Body Composition Assessment

These measurements will give you and I a starting point so that we can effectively measure our progress.  Some pointers when taking measurements is to record where exactly you measured so that you can be consistent over the course of your tracking.  For example when measuring your waist, I always record at my belly button, I've included instructions with each of the girth measurements but if you do something different please make note.  You can also take 3 measurements for each give girth measurement and average the 3 to get your final number.  

    Body Composition

    Girth Measurements

    Girth measurements should be taken using a flexible ruler.  If you wear clothes while taking measurements, make note of what you wear so that you can wear the same clothes for all your measurements.  

    Body Caliper Measurements

    These are optional but highly recommended.  You can purchase a body fat caliper for $5 on amazon.com or you could also check a local sporting goods store or possibly Walmart.  Click HERE to find detailed information on where exactly each of the following skinfolds are located and the proper way to measure them.  Make sure to note the site for some measurements are different for men and women.  The numbers that you enter below will be the averages of 3 measurements at each site.  

    If you have another form of measuring your body fat, whether it be a scale or handheld device feel free to record using that device and make note of what device you used.