Body measurements provide more information than a scale does, and body measurements provide more information than a scale because a scale only provides information about an individuals total weight. A scale will show an individual’s total weight, but it wont show if they is gaining muscle or losing fat. Knowing the body composition of an individual is necessary to understand how well the training and diet are working for that individual.
A measurement chart will allow an individual to see exactly where their body is changing and how fast their body are changing. An individual should use ten different standard sites to take their body measurements. These ten sites include the neck, shoulders, chest, arms, forearms, wrists, waist, hips, thighs, and calves.
How to Take Body Measurements and Track Progress
Each of these sites will change differently in response to an individuals diet and training routine. An individual should track each of these sites to gain an accurate understanding of how there body is changing as part of their body recomposition program. For example, an individual may notice that their waist measurements is decreasing while their shoulder and chest measurements are increasing, which indicates that their training program is working.
An individual must use the correct technique when taking body measurements. The individual should place the tape measure so that it is even with the shoulders or waist, and the tape should be snug against the body so that only one finger can fit underneath the tape. The individuals body measurements should be taken at the same time of the day every time.
Morning measurements, before the individual has consumed food or water, will provide the best body measurements. Morning body measurements will provide the best measurements because they will exclude daily fluctuations in the bodys size and composition. For example, an individuals waist may change by two centimeter between 7 a.m. And after dinner.
An individuals body type will influence their body measurements. Different body types will influence the rate of change of an individuals body measurements. Ectomorphs will remain lean at all measurement sites.
Ectomorphs should increase their calorie intake to gain weight at their arms or chest measurements. Mesomorphs will exhibit the fastest changes to their body composition. Mesomorphs may notice changes in their chest and shoulder measurements within a few month of beginning their body recomposition program.
Endomorphs have larger measurements at their waist and hip measurements. Endomorphs will notice changes more slowely at these area of the body compared to other body types. A measurement chart will be useful for endomorphs, mesomorphs, and ectomorphs.
Men will store and lose size differently than women. Men and women will exhibit different results from the same training and diet program. Men will see the largest changes to their body at the beginning of a body recomposition program in their upper body.
Women will see changes to their hips and thighs first. These differences are natural to men and women due to their body composition and physical make-up. An individual should not compare their body measurements to an individual of the opposite sex.
The differences in the fat distribution of each sex will make their body measurements different from each other. The value of body measurements will only be seen over time. Body measurements should not be relied upon for a single session.
An individual should take their body measurements every two to four weeks to create a trend line of their body composition changes. Fat loss will show up first at the waist measurements and will later show up at the hips and thighs measurements. Muscle gain will show up at the chest, shoulders, and arms.
During a body recomposition phase, an individuals waist measurements may decrease while their upper body measurements remain the same or increase. An individual does not need complicated equipment to take body measurements. However, certain equipment will allow for more accurate body measurements.
An individual needs a flexible tape measure with centimeter and inch markings, as well as a full-length mirror may be helpful to ensure that the tape measure is even with the individuals body. The individual should record their body measurements in the same notebook or on the same body composition and progress application application (app) each time they take their measurements. Recording body measurements in the same place will eliminate the difficulties that some individuals may encounter in tracking their body measurements consistent over time.
Common errors that may occur when taking body measurements include bad body posture and incorrect measurement timing. An individual must not suck in their stomach measurements while taking measurements, they must not take measurements over clothing, and they must not take body measurements while tilting their body or the tape measure. These errors will result in body measurements that cannot be compared with previous body measurements.
To avoid these common errors, an individual must stand in a relaxed posture while taking their body measurements, breathe out naturally to even out their stomach, and ensure that the tape is even with their body. Body measurements should be just one data point among several data points that indicate the success of an individuals body recomposition program. Other data points include body progress photos and the number of repetitions of a certain strength measurement that an individual can lift at the gym.
If all three of these data points indicates the same information over an eight or twelve week period, an individual will know that their body recomposition program is successful. The measurement chart will make this data visible and presented in a way that allows an individual to understand their body composition without having to guess.
