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To accurately track your progress through this six-week program, it is
necessary to take skinfold measurements. By measuring yourself in this
way, you will be able to determine your lean-body mass and your body-
fat percentage. The goal of this program is to increase your lean-body
mass and decrease your body-fat percentage.
Please read this section carefully. Proper measuring techniques are
essential to track your success. It is best to have someone measure
you. Measuring yourself can lead to inaccurate results.
Women measure: Suprailium, triceps and thigh. Men measure: Chest, abdomen and thigh.
Using calipers when measuring skinfolds
The procedure for measuring skinfold thickness is to grasp firmly with the thumb and forefinger a fold of skin and
surface fat and pull it away from the underlying muscle. Take the caliper in your other hand and open the jaws. Clamp
the jaws over the pinched skin and fat. The jaws exert constant tension at the point of contact with the skin. The
thickness of the double layer of skin and fat can then be read directly from the caliper, which is marked in millimeters.
Women Men
Suprailium ___________________________________ Chest _________________________________________
Triceps ______________________________________ Abdomen ______________________________________
Thigh _______________________________________ Thigh _________________________________________
TOTAL ______________________________________ TOTAL ________________________________________
Use these figures on the following chart to determine your body-fat percentage and enter the number on the line
below.
Starting body-fat percentage: ____________________________________________________________________
Suprailium
Stand relaxed.
Pick up a diagonal
skinfold just above
the crest of the hip
bone on
the right side of
the waist.
Triceps
Stand with right
elbow flexed
90 degrees and
locate the center
of the back of the
upper arm midway
between the
shoulder and the
elbow. Relax arm at
your side. Pick up
skinfold as pictured.
Thigh
Stand relaxed with
most of the weight
on your left leg. Pick
up a skinfold in the
vertical plane on
the front side of the
right thigh, midway
between the hip and
knee joints.
Chest
Stand relaxed.
Pick up a diagonal
skinfold over the
right pectoralis
muscle, midway
between the armpit
and the nipple.
Abdomen
Stand relaxed. Pick
up a vertical skinfold
on the right side of
the navel.
Owner’s Manual
50
Owner’s Manual
51