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Skinfold Measurements
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
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.
Measurements
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.