2.Measurements:

For the rest, who are happy with reasonable fitness levels – it may be enough to take your “before” circumference measurements and total the measurements to arrive at your total inches. Change in this total will be meaningful enough to track.

• Average of both upper arms (Mid Bicep) with arm straight
• Waist (horizontal at navel)
• Hips (at widest point between navel and legs)
• Average of both legs (mid thigh)

Also take these additional measurements to note the general improvement that will further encourage you. However these measurements are only for information and are not part of the measurement total that you need to track regularly.

• Average of both upper arms (Mid Bicep) with arm flexed
• Chest at nipple level – both normal and expanded. Ideally you should have a 2 inches difference.
• For women – also chest just below breasts – This determines the bra size, and the difference, the cup size. Wrong sizes lead to wrong selection of bras with its adverse effects.
• For Men Shoulders, width and circumference.

3. Weight:

As far as possible use the same scale and measure at the same time on the same day of the week.

Consider your gain of useful muscle and loss of useless fat, and not only weight loss. Building muscle is one of the best ways to burn fat.

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