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Measurements
If you would
like to measure
your
personal
before-and-
after
results,
there
are several
steps you need
to rake. It
is important
that you accurately
perform
each
rusk, then
at the end of the six-week
program,
repeat
the process
in
the same
manner.
Body Weight:
Remove
clothing
and shoes
and record
your
weight
to
the nearest
quarter
pound
or hundred
grams.
Be sure to
use the same
scale when
weighing
yourself
at the end of
the six-week
program.
For the most accurate
recordings,
weigh
yourself
nude
in the morning.
Since
the program
is divided
into three
two-week
segments,
you may want
to weigh yourself
at the end of
each
two-week
period.
Understand,
however
that weight
loss is not the best way to determine
your
success.
Fat loss
is the key component.
To determine
the amount
of fat
you've
lost, you'll
need
to fbllow
the instructions
in the
next
section.
Enter
your
starting
weight
on the RESULTS
SUMMARY
SHEET
provided.
Circumference
of Body
Parts"
For an even better
idea of the changes
that will occur
to your
body in the next
six weeks,
it is necessary
to
measure
the circumference
of certain
body
parts.
This will tell you where
the fat is shrinking
and what
areas
are toning
up.
Use a plastic
tape to measure
the fbllowing:
f) Upper
arms
- hanging
and relaxed,
midway
between
the shoulder
and elbow.
2) 2" (5 cm) above
navel-
belly relaxed.
3) At navel
- belly relaxed.
4) 2" (5 cm) below
navel - belly relaxed.
5) Hips - feet together
at maximum
protrusion
of buttocks.
6) Thighs
- high, just below
the buttocks
crease
with legs
apart
and weight
distributed
equally
on both
feet.
Record
each
measurement
on your
RESULTS
SUMMARY
SHEET.
Women
Measure:
Suprailium,
triceps,
and thigh.
Men Measure:
Chest, abdomen,
and thigh.
2
--3
4
5
Box_flex'
Body
Lemmess
Program
61
Costco BFX
Xceed OM FINALglint.indd
63
8,'16,'2006
3:41:43 PM
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