|Take your Measurements & Chart your Success: BMI, BMR & Body Fat Percentage|
|by Tom Bonanti|
wonder if all that hard work in the gym is really paying off? Do you
ever doubt your progress because you always seem to look the same in
the mirror, even though others tell you that you look marvelous? Why
not consider taking your measurements and chart the course of your
workouts? Such vital statistics as Body Mass Index (BMI), Basal
Metabolic Rate (BMR), and body fat percentage are important for you
to know and they can be tabulated with formulas you can get on line,
or better yet, get a skilled personal trainer to take them for you.
It may take a little time to calculate them accurately, but it is
important for you to know these numbers so that you can gear your
There are other important measurements you
need to know and you can take these on your own very simply. Hereís
how to go about it. First, get a full length mirror if you donít
already have access to one. Secondly, buy a flexible tape measure
available in the sewing department of most stores. Thirdly, take off
all your clothes and be ready to be perfectly honest with yourself
as you stand naked in front of the mirror. Make mental notes of
areas or muscle groups that need work, i.e. droopy butt, jiggle
belly, the dreaded man boobs, etc. Donít be overly harsh or
critical, youíve also got some good points to your physique, note
them also, i.e. broad shoulders, beefy forearms, etc. Take note of
your posture as well and how you can look better by simply standing
straighter, throwing your shoulders back, stop slumping, etc.
Aware now of the raw material youíve got
to work with, use the flexible tape and measure each muscle group.
Measurements should be taken before working out on relaxed muscles.
No tensing up or flexing, please! Be sure the tape is held snugly
and evenly against the skin at all times. Write each measurement
down and keep them on file.
-Measure your neck right under the Adamís apple all the way around
-The shoulder measurement is taken at the widest point
-Measure the chest across the nipples while breathing normally
-Measure upper arms around the widest point without flexing your biceps or tensing triceps
-Forearm measurements should be taken at the widest part of the arm below the elbow
-The waist is measured at the naval
-Hip measurements should be taken across the widest part of the buttocks
-Calves should be measured at their widest point. Ditto on your thighs
These assessments can be done solo or with
a friend if you are prepared to handle some honest criticism. Retake
these measurements every three months as you change your workout
routine. Knowing whether or not youíre making progress by honestly
charting your results can help you to set new goals or re-evaluate
Remember your body (Youíve got to love it!) is a work in progress. Training, eating right, measuring honestly, etc. are the tools you use to become the best that you can be. Contact TrainerTomB@aol.com with any or all questions!
TOM BONANTI IS A CERTIFIED PERSONAL TRAINER AND
OWNER OF PUMPíN INC GYM AT 1271 NE 9TH AVENUE
FORT LAUDERDALE, FL 33304, www.pumpnincgym.com.