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If you would like to measure your personal before-and-
after results, there are several steps you need to take. It
is important that you accurately perform each task, then
at the end of the six-week program, repeat the process in
the same manner.
Body Weight:
Remove clothing and shoes and record your weight to
the nearest quarter pound or hundred grams. Be sure to
use the same scale when weighing yourself at the end of
the six-week program. For the most accurate recordings,
weigh yourself nude in the morning.
Since the program is divided into three two-week
segments, you may want to weigh yourself at the end of
each two-week period. Understand, however that weight
loss is not the best way to determine your success. Fat
loss is the key component. To determine the amount of
fat you’ve lost, you’ll need to follow the instructions in
the next section.
Enter your starting weight on the RESULTS SUMMARY
SHEET provided.
Circumference of Body Parts:
For an even better idea of the changes that will occur
to your body in the next six weeks, it is necessary to
measure the circumference of certain body parts. This
will tell you where the fat is shrinking and what areas are
toning up.
Use a plastic tape to measure the following:
1) Upper arms — hanging and relaxed, midway
between the shoulder and elbow.
2) 2” (5 cm) above navel — belly relaxed.
3) At navel — belly relaxed.
4) 2” (5 cm) below navel — belly relaxed.
5) Hips — feet together at maximum protrusion of
buttocks.
6) Thighs — high, just below the buttocks crease with
legs apart and weight distributed equally on both
feet.
Record each measurement on your Results Summary
Sheet.
Measurements
1
2
3
4
5
6
Women Measure:
Suprailium, triceps, and thigh.
Men Measure:
Chest, abdomen, and thigh.