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Measurements
Using Calipers When Measuring
Skinfolds
The procedure
for measuring
skinfold
thickness
is to grasp
firmly
with the thumb
and forefinger
a fold of
skin and surface
fat and pull it away from
the underlying
muscle.
Take the caliper
in your
other
hand
and
()pen
the jaws. Clamp
the jaws over the pinched
skin and f,at. The jaws exert
constant
tension
at the point
of contact
with the skin. The thickness
of the double
layer of skin and fat can then
be read
directly
from
the calipeL
which
is marked
in millimeters.
Women
Men
Suprailium
Chest
Triceps
Abdomen
Thigh
Thigh
Total
Total
Use these
figures
on the folk)wing
chart
to determine
your
body-fat
percentage
and enter
the number
on the line below.
Starting
body-fat
percentage
Optional
Picture
Taking
Pictures can be the most exciting evaluation
you can do. The numbers
and the tape
measurements
are great, but actually seeing
dift,erences
from comparison
photographs
of
yourself is quite satisfying.
Taking flfll-length
photographs
is not difficult, but
to see the maximum
difference
between
before and
ariel you should follow these guidelines.
1) Keep everything
the same. Wear the same outfit,
a mug solid color is best, and have the person
raking the picture stand in the same place, with
the same setting behind
you.
2) Make sure you stand against an uncluttered,
light
background.
B)
4)
5)
6)
Have
the person
raking
the photograph
move
away from
you until
he can see your entire
body
in the xdewfinder.
Stand relaxed for three pictures,
front, right side,
and back. Do not try to suck in your stomach.
Interlace
your fingers
and place
them
on top of
your
head,
so the contours
of your
torso will be
plainly
visible.
Keep your
f,eet 8" (20 cm) apart
in
all three
pictures.
When
you get the fihn developed
tell the
processors
to make
your
after
photos
the same
size as your
previous
ones.
This way, your height
in both
sets of photos
is equal
and more
valid
comparisons
can be made.
Bowflex" Bod)Lea*mess
Program
63
Costco BFX
Xceed OM FINAL_olint.indd
65
8,'16,'2006
3:41:45 PM
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