Measuring the waist, hips, chest lap and taking other measures are an excellent way to keep track of your progress with a diet or fitness program.

These measurements are useful because they are a quick and easy way to get reliable information about how your body reacts and what changes you can make to keep working in the right direction.

Many fitness experts believe that tailor-made measurements are a much better method of tracking results against the scales.



There are several reasons for this, but as a basic one we can note:

• If you want to change your body composition, weight loss should not be a major goal, but muscle gain and loss of subcutaneous fat.

• There may be an unwanted change in weight, even if we do everything to plan, due to side effects such as water retention, stress, exhaustion, and more.

 

If you monitor your results solely with the help of a scales, you risk losing motivation when it does not show the expected values or even increased, and you have worked hard with training and proper nutrition. For this reason, select a few basic values such as waist, hips, and pounds. Measure them 1 to 2 times a week and enter them in a table.

How to measure: waist, hips, chest lap, and more.

 

Bust: Put the centimeter through your nipples and measure the bulk of your chest. Make sure the centimeter is parallel to the floor.

Chest circumference: Place the centimeter under your chest and measure around the torso, with the centimeter again parallel to the ground.

Waist: When measured, the centimeter is about 13 mm above the navel. When you measure your waist you must first breathe out and then measure before taking up again.

Hash: Wrap the centimeter around the widest part of your hips and measure, keeping the centimeter parallel to the floor.

 

Thigh: Measure, wrapping the centimeter around the largest and widest part of the thigh.

Hunch: Measured, wrapping the largest part of the calf.

Biceps: The tonometer is placed over the elbow, covering the largest part of the biceps.

Forearm: You have the centimeter under the elbow in the widest part of your armpit.

Neck: It is measured again, wrapping the centimeter around the largest part of the neck. It's not a good idea to tighten too much.

 

Shoulders: For a correct measurement, you will need a partner. If you do not have it, move your shirt straight. Start from the inner edge of the shoulder where the yarn starts on the shirt. This is where the horizontal part of the shoulder corresponds to the vertical part of the arm. Measure over the shoulder curve and the outer edge of the other shoulder.

Tips for Taking Correct Measures:

• For measurements, stand upright with relaxed muscles and legs gathered

• When taking precautions, use a balanced and constant pressure to prevent it from swaying the centimeter, but also not pressing the skin.

• Use a flexible centimeter - best plastic or cloth.

 

• Always measure under the same conditions every time, such as wearing uniforms or just always naked.

• Measure yourself in front of a mirror to make sure you hold the centimeter correctly.

• If possible, find a partner to help you.

• The place to take these measures varies and depends on the person and where he feels most comfortable.

• To ensure the accuracy and correctness of the data, just remember that you have to measure the same spot on your body each time.