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Skinfold Measurements
To accurately track your progress through this six-week program, it is necessary to take skinfold measurements. By
measuring yourself in this way, you will be able to determine your lean-body mass and your body-fat percentage. The goal
of this program is to increase your lean-body mass and decrease your body-fat percentage.
Please read this section carefully. Proper measuring techniques are essential to track your success. It is best to have someone
measure you. Measuring yourself can lead to inaccurate results.
Women Measure: suprailium, triceps, and thigh.
Suprailium
Stand relaxed. Pick up a diagonal
skinfold just above the crest of the hip
bone on the right side of the waist.
Men Measure: Chest, abdomen, and thigh.
Chest
Stand relaxed. Pick up a diagonal skinfold
over the right pectoralis muscle, midway
between the armpit and the nipple.
Measurements
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.
Abdomen
Stand relaxed. Pick up a vertical
skinfold on the right side of the navel.
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.
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