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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.
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
Women
Suprailium
Triceps
Thigh
Total
Men
Chest
Abdomen
Thigh
Total
Measurements
Optional Picture Taking
Pictures can be the most exciting evaluation you can do.
The numbers and the tape measurements are great, but
actually seeing differences from comparison photographs of
yourself is quite satisfying.
Taking full-length photographs is not difficult, but to see
the maximum difference between before and after, you
should follow these guidelines.
1) Keep everything the same. Wear the same outfit, a snug
solid color is best, and have the person taking the
picture stand in the same place, with the same setting
behind you.
2) Make sure you stand against an uncluttered, light
background.
3) Have the person taking the photograph move away from
you until he can see your entire body in the viewfinder.
4) Stand relaxed for three pictures, front, right side, and
back. Do not try to suck in your stomach.
5) Interlace your fingers and place them on top of your
head, so the contours of your torso will be plainly
visible. Keep your feet 8 inches apart in all three
pictures.
6) When you get the film developed tell the processors to
make your after photos the same size as your previous
ones. This way, your height in both sets of photos is
equal and more valid comparisons can be made.