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Measurements
Skinfold Measurements
To accurately
track your progress
through
this six-week
program,
it is necessary
to take skinff)ld
measurements.
By measuring
yourself
in this way, you will be able to determine
your
lean-body
mass and your body-fht
percentage.
The goal of this program
is to increase
your lean-body
mass and decrease
your body-fat
percentage.
Please
read
this section
careflflly.
Proper
measuring
techniques
are essential
to track your
success.
It is best to
have someone
measure
you. Measuring
yourself
can lead to inaccurate
resuhs.
Suprailium
Stand relaxed. Pick up a diagonal
skinfold 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
of
the back of the upper arm midway
between
the shoulder
and the
elbow.
Relax arm at your
side.
Pick up skinfold
as pictured.
Thigh
Stand
relaxed
with
most
of the
weight
on your
left leg. Pick up a
skinfold
in the vertical
plane on the
front
side of the right thigh,
midway
between
the hip and knee joints.
Chest
Stand
relaxed.
Pick up a diagonal
skinfold
over the right
pectoralis
muscle,
midway
between
the
armpit
and the nipple.
62
B{m_lex':
Body
Leanness
Program
Abdomen
Stand
relaxed.
Pick up a vertical
skinfold
on the right
side of the navel.
Costco BFX
Xceed OM FINAL
print.indd
64
8/16/2006
3:41:45 PM
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