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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.
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Women Measure:
Suprailium, triceps, and thigh.
Men Measure:
Chest, abdomen, and thigh.
Measurements