If you have all your measurement tools (scale, calipers, and measuring tape), you’re ready to perform your first body assessment.
Every time you take body measurements, it MUST be done first thing in the morning upon waking. You should wake up, go to the bathroom, and then start taking measurements. You should not eat or drink anything before taking the measurements.
This is the ONLY way to measure results from week-to-week because it allows you to take measurements under the same conditions.
For example, you do not want to take measurements in the morning and then compare those measurements to ones taken at night. The amount of food, energy stores, and water within your body changes throughout the day and WILL change the results of your measurements.
After sleeping, your body has essentially ‘fasted’ for several hours and is in the same state each time you take measurements. There is one thing that can change your results even when measuring first thing in the morning…
I want you to perform every weekly assessment on the same day of each week because your diet plan the day before each weekly assessment will be the same or close to the same. For example, I don’t want you eating low carb the day before taking measurements one week and then eating high carb the day before taking measurements another week.
The amount of carbohydrates stored within your body can make a huge difference in measurements. That’s another reason for eating the same type of meal plan each day before taking measurements.
If you are able to take measurements under the same conditions each time, you will get better results because your decisions will be based on ‘good’ data.
You now have your measurement tools ready and you know to do your initial body assessment first thing in the morning. I want you to fill in the table (in the next section) for your first body assessment.
Once you have the table filled in, I want you to go to your log book and fill in the initial body assessment table with each of the 3 measurements. The average of the 3 measurements will be calculated for you.
You’re going to need the average of the suprailiac skin fold measurement to obtain your body fat percentage.
So make sure you get that average from your log book and then come back to this section to look up your body fat percentage. Keep reading throughout this section to learn more … make sure you take all of these steps because they are VERY important.