Learn the tips and tricks for taking body measurements here with Jim and personal trainer Lance Sganzini. Lance is a long time natural Pro Bodybuilder and has years of experience in this field. We visit his personal training fitness center in this episode and show you how to properly measure your body parts.
Find out the best ways to track your progress and results correctly by making sure that your measurements are accurate and consistent.
You see yourself in the mirror everyday, so it's hard to notice any changes in your own body, other than being able to fit in to those old jeans you haven't worn in years, or if you can actually look down and see that your shoe is untied and there's no longer a belly blocking your view.
Learn how to stay motivated by seeing results in the way of measurements. This will help you focus on reaching your fitness goals and aspirations. We all know the first thing a person should do after meeting a goal is make another one.
Make sure and keep the goals realistic and attainable so you don't get discouraged or set yourself up for disappointment. For example, think of losing 10 pounds in 2 months, as opposed to losing 100 pounds in a year. You can fuel your motivation by meeting little goals at a time.
Proportion & Symmetry
How Do We Determine Our Proportion & Symmetry?
The best method, by far, to accurately determine where our individual body parts fall in terms of overall symmetry and proportion is the tape measure.
Measuring the circumference of each body part will give an idea of where improvements need to be made, provided one is in reasonable shape and the individual muscles are able to be discerned - an excessive amount of fat will give a false indication of overall muscularity if taken into account when the measurements are taken.
Refrain From Exercise Before Measuring
Refrain from exercise before measuring body parts. Exercise will cause blood to rush to certain muscle groups thus distorting the overall result. For example, training legs will give the impression these are larger than they naturally are. The idea behind body part measurement is to ensure that all groups are assessed in their natural state, to get an accurate result.
Measure In A Relaxed State
Measure body parts in their relaxed state. Ensure that muscles are not flexed, particularly the biceps - bodybuilders have a natural tendency to do this - as this will produce an inconsistent result given there is usually a wide variation between individual, flexed body parts.
For example, a flexed bicep will increase in size more than a flexed calf.
Do Not Pull The Tape
Do not pull the tape to meet at the opposing end as this will stretch the tape, giving a larger reading than would otherwise be recorded.
Keep A Diary
Keep a diary or journal to record measurements and note them accurately. To ensure the correct goals are plotted, the exact measurement must be recorded. Adding a quarter inch - accidentally or otherwise - will obviously give the wrong indication and the ideal proportion will be harder to obtain.
The fastest and easiest way to track your progress these days is on BodySpace. Create your profile, start a BodyBlog, meet others with similar goals, upload photos, and share effective workout diet and supplement programs with others - quickly and easily!
With devices such as the Myotape, as opposed to a regular measuring tape, ensure all instructions are followed.
Often there is a two-inch gap, which encircles the body part that needs to be considered when determining the measurement.
Measure Both Sides
Measure both right and left sides of the body. To accurately assess symmetry; meaning the balance between body parts, both sides of the body need to be measured. If one muscle group is out by however much, it will need to be prioritized.
Tune in next time and we will be showing you how to measure body fat composition which can be very tricky.
Learn how to use the most common techniques and measuring devices for ensuring an accurate and consistent measurement.