Lean Eating Program Measurement Guide
Contents
1. Find this line and then find your skinfold site which is on the same horizontal plane as your xyphoid process the bony spot where your ribs meet at the center of your chest also marked on the photos below Select a vertical skinfold at this site aF f E 7 i 3 a It helps to place your arm on top of your head while taking this measurement Measurement Guide 11 Site 5 The subscapular site This site is just below your scapula Shoulder blade To find the skinfold trace a line parallel to and an inch below the lower angle of your shoulder blade Take a skinfold measurement perpendicular to this line as shown in the photos below 12 Measurement Guide Site 6 The suprailiac site The suprailiac region is the area just above the natural frontal angle of the iliac crest hip To measure this spot trace the front angle of the hip and select a diagonal fold of skin 0 5 to 1 inch above the hip bone Be consistent here from week to week small deviations can produce fairly large changes in the readings Measurement Guide 13 Site 7 The thigh site To select the thigh site select a vertical fold on the front midline of the thigh halfway between the kneecap and inguinal crease the line where leg inserts into trunk Measure this distance and mark the mid point If you re having a hard time with this one it often helps to rest the foot of your measured leg on a box chair etc Now that you know the sites whe2. 5 SLC ICO aane a a be dataclacadaueed meomnnertacen 5 Step 4 Measure three times and average the values cccccsssseeeeeesseeeeesseeeesaeees 5 SOOO RECOM yVOUTES UNS aana a e e a ea 5 Step 6 Standardize your measurements cccccccesccsssecceessccessncesencneeeaeessueesensureneessaees 5 SUMI s E A vanced vaneewiia aals sumicaten ban vancagvasees 5 Pall WNC SKM Od SE Sanaa A 6 VIECASUFEMOENE TEC IAIG UC ooa a E a 6 Site TNE GD G OMIM S E enosn dutinabantueisaanacsusoonactiees T Sle Ze Phe WC CS Sile armii a A a a Slat A 8 SES PINS CNES GS ING sasra e a dened sualiedttandetendsmabeeats 9 Sites The midaxillary SIG noniine a euiom cree balun Juana tins 10 Site 5 The subscapular SILC v asuci ia a a a a Manteca 11 Site 6 TMS SUDTANNIAC SIUC a 12 ote 7 INe MENSIE ae a 13 Part 4 The skinfold equations sasssnusnnnennnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnne 14 Panto GIMM IMCASUEME ITS cdn E E E 15 Step 1 PICK up a good measuring tape twiiivnast Mawtctvidunetottantunwludwnatt ManiectvidweacdManteutiey 15 Sepo Wap Tape around Dody Palt asniem na aanceaenes 19 Step 4 Tighten tape to a snug fit ssssennennnnnunennunnnnennennnnunnennunonnunnennnnennnnnnnennannnnnn 19 Step 5 Read measurement cccccseseceecsseseceeseneeceueceneeneueneueeaesaneueeasaneuseaueeneuenuueeaesss 19 SDS 918 6 Pao COL ea er er eee eae eee ae 20 Pall OF POLO SMa DING oriris a remedial andere elele N 21 Appendix
3. e morning afternoon or evening and at the same time relative to your meals After all your weight could fluctuate by 5 Ibs or more after a particularly large meal If you regularly weigh yourself in the morning before eating continue to do so Or if you regularly weigh yourself after breakfast continue to do So Note The process above is a deliberate one and is designed for maximal accuracy and reliability However once you ve determined the accuracy reliability of your scale you may not need to go through all the repeated measures After all know my personal scale is good When want to take a measurement step right on it and take the measurement That s it So don t get intimidated by the process Be deliberate in the beginning to ensure you re using the right measurement tool Once you ve done this you can relax and make the process as simple as possible Summary Doing the steps above ensures that your readings are as reliable and as accurate as possible However despite your best attempts at fixing the variables you can control random errors can present themselves Try not to put too much stock in a single measurement Rather notice trends over time If the trends are moving in the direction you desire keep doing what you re doing If not don t fret The great news is that you re in control and your coach is here to help 4 Measurement Guide Part 2 Body fat measurement Many different techniques can be u
4. experienced in taking skinfold measurements Step 3 Practice Once you find a body composition buddy stick with him or her The largest margin of error with skinfold testing is operator error Make sure that you and your buddy both read this guide and get enough practice to develop a consistent technique that will produce good readings Step 4 Measure three times and average the values Just as you did with body weight you re going to measure each site 3 times Record the results of these three readings in the online Weekly Progress Update form and if you want to keep a written record then you can use the Skinfold Measurement Worksheet in the Appendix If any measurement is not within 10 of the others discard it and take another until all three measurements vary by no more than 10 Average the closest three measurements Step 5 Record your results Record your skinfold measurements regularly and observe trends Step 6 Standardize your measurements Measure your skinfolds at a similar time of day i e morning afternoon or evening and at the same time relative to your meals This isn t as important as it is with measuring body weight but it s something you want to consider and control if possible Note This is a deliberate process designed for maximal accuracy and reliability Don t get intimidated Be deliberate in the beginning to ensure you re using the right measurement technique Once you ve done this you can re
5. your mobile phone or tablet Your laptop or desktop may even have a camera built right in to the computer We ll talk you through the process for getting photos off your phone or camera and onto your computer How to take photos We ve gotten a lot of questions about how to take before and after pictures both for the Lean Eating Coaching Program as well as in general to measure progress Here s what to do 1 Clothing and location Dressed in a swimsuit or small pair of shorts and fitted revealing top like a sports bra stand against a bare wall 2 Camera setup Set up your camera about 5 7 feet away from you so that it can capture your whole body from head to toe You can use a tripod or have a friend Snap the photo 3 Lighting Make sure the room is well lit and that you use the flash when taking your photo However make sure there isn t a ton of overhead light you don t want to cast shadows 22 Measurement Guide 4 Write it down Write down exactly how you took the before pictures camera settings lighting conditions how far away the camera was etc This will help you duplicate the same conditions in the future 5 Three photos Take 3 total photographs one of your front side one of your left side and one of your back side 6 Copy photos to your hard drive Connect your camera to your computer typically with the USB cable that comes with the camera You should be able to copy the photos to a folder on your compute
6. A Skinfold Measurement WorkSheet ccccccssseesseeescseeeeseeeeaeeeeeeeeseeeeseaeeeeas 23 Appendix B Girth Measurement WorkSheet ccccsssssessceesecssseccnsennssnecessnsessnensennsenes 24 Appendix C Results Tracker WOrkSheet cccccsecccseeecseeeteeeseeeeseeeeeeaeeeeaeeseaeeeseeeseaeeenas 25 Measurement Guide 1 Introduction At Precision Nutrition we know through experience that you need to measure things to see if your exercise nutrition and supplement plan is working for you Without measurement we can t see improvement And what s the point of all this effort if not to improve something Thus regular assessment is important We record a number of our clients measurements every week and others every few months For example we make sure that clients report body weight and girth measures weekly Every month clients take progress photographs And every three months Lean Eaters report on their skinfold bodyfat measurements In this guide you ll learn about what measures we use and how often we use them In the beginning you may have to take more time and make more measurements You ll eventually determine which tests are best for your goals these will change over time and perhaps so will the tests Like anything else in life you ll become very efficient at doing them If you consistently follow the nutrition and training advice in the Lean Eating program you should see and feel real results Yo
7. The Precision Nutrition Lean Eating Program Measurement Guide 2010 Precision Nutrition Inc All rights reserved You may not copy share or distribute this work in any format or media without the express written consent of Precision Nutrition Incorporated For inquiries contact info precisionnutrition com Table of contents LOCI CUO crena ied vena cuiinls tad nul E eo ad a ca alas Badin at 1 Part1 Body weight measurement sarsma a sale aaa 2 BSS 4 Et met 6 rs Seal a eee a a E 2 SLED 2 PSE Ge Call Fate i a ns etesanoancdateeatieauin cneeidenseemmasweseoen 2 atep POSE AC aM a ntacachigeticeetaaeee a 2 Step 4 Weigh VOUFSEN Ts ciiavecavaiitecedk osechaawaaseceds deadenavaiuesads adeannasaasuneduahadeaisanaoiads oceseaausavceds 2 SLED Be RECOM sweet stee ct osiea a a E tenbactiands 3 Step 6 Repeat measurement under similar CONCITIONS cece ceeeseeeeeeeeseeeueeeeeeeuenens 3 SUMMAN naa ath can siciucaainna acon ita vuewauaasicaenseavesaina Sicunn dasa eavaaricabiaeaeanes tacanmestomanmcaeetert 3 Part 2 Body Tat IMCASUE MEI iisivadensiacdionsndiaveanhicencosdsiedestheastmnonindeas hideumnoniandeadbedsumondeadees 4 FING raned DKOTSSSION A esccsa tars csinndeceiad sian tcize siePuniad wit tern na syed a beens 4 Measurement SLEDS siesena sae earned hindiea yaissoiadiane Uitte oem enact ae tnteheaeanaeadaeaenelad 4 Step 1 BUY CAND OVS wiitecesatetss sei tecesabeaes Wie a a cata ue te 5 SLO OZ NAAPA aa tacts uae a a a a aa
8. he measurements in the online Weekly Progress Update form and use the Skinfold Measurement Worksheet in the Appendix Let s look at the 7 sites in more detail Measurement Guide T Site 1 The abdominal site This site is located 1 inch directly to the left of and in line with the umbilicus belly button Pinch and measure a vertical fold of skin as shown in the photographs below 8 Measurement Guide Site 2 The triceps site This site is located at the back midline of the upper arm halfway between the elbow and the bony point on the top of your shoulder Measure this distance and mark the halfway point Next pinch a vertical fold of skin as shown in the photographs below If you have a hard time with this particular site flex your triceps by extending your arm This separates the muscle from the fat It s easier to grab the skinfold and take the measurement as the arm relaxes Measurement Guide 9 Site 3 The chest site In men this site is located on the diagonal line between the armpit and the nipple Find the halfway point between the armpit and the nipple and measure a diagonal fold there In women this site is located on the diagonal line between the armpit and the nipple just as with men However women should measure 1 3 of the way between the two locations closer to the armpit 10 Measurement Guide Site 4 The midaxillary site The midaxillary line is a vertical line between the armpit and the hip
9. lax and make the process as simple as possible Summary Following the steps above will ensure that your readings are as reliable and accurate as possible However despite your best attempts to be consistent and careful random errors can occur Try not to put too much stock in a single measurement Intead look for trends over time If the trends are moving in the direction you want keep doing what you re doing The great news is that you re in control and your coach is here to help 6 Measurement Guide Part 3 The skinfold sites Measurement technique When measuring body fat using the skinfold method repeatability is key To reduce measurement error you need to perform the measurements the same way every time Here are a few tips for improving your measurement technique 1 2 Take all measurements on the same side of the body Place the calipers 1 2 inch below where you pinch with the thumb and finger Measure perpendicular to the skinfold You don t have to pinch hard pull the full skinfold away from the body but don t squeeze the skin as hard as you can Maintain the pinch while reading the caliper Wait 1 2 seconds after the pinch to take and read the measurement Measure each of the 7 sites once before returning for the second measurement The same goes for the third measurement The skin needs a chance to return to normal before it s pinched again Take a minimum of 3 measurements at each site Record t
10. n be greatly affected by hydration and a number of other factors Considering the limitations of the methods above and the fact that a decent pair of skinfold calipers costs only 10 15 USD our preferred method of testing is the skinfold method In order to use the Weekly Progress update you will have to use the seven site method described below Find a trained professional Because taking skinfold measurements requires experience and expertise and because we only ask you to take them every three months we strongly recommend that you find a nutritionist personal trainer or health professional to take them for you The measurements we require are listed in Part 3 of this guide If for whatever reason you don t have access to a professional you can use these instructions and a friend to do them yourself Measurement steps The process of skinfold measurement is relatively simple However there are a few steps you ll have to take Measurement Guide 5 Step 1 Buy calipers Pick up a pair of inexpensive yet well made skinfold calipers Our clients use Accu Measure calipers at home www accumeasurefitness com Step 2 Find a buddy For the most accurate and reliable skinfold measurements we use an equation that uses the skinfolds at 7 sites on the body to estimate your body fat percentage You won t be able to take all 7 sites yourself so you ll need a body composition buddy If possible find a personal trainer or nutritionist who is
11. nal skinfold mm Mean triceps skinfold mm Mean chest skinfold mm Mean midaxillary skinfold mm Mean subscapular skinfold mm Mean suprailiac skinfold mm Mean thigh skinfold mm Sum of mean skinfolds mm Body fat Mean neck girth cm Mean shoulder girth cm Mean chest girth cm Mean right arm girth cm Mean waist girth cm Mean hip girth cm Mean right thigh girth cm Mean right calf girth cm
12. other way to measure progress Here s a step by step guide to accurate and reliable girth measurements Step 1 Pick up a good measuring tape A simple cloth measuring tape will work but we prefer to use the MyoTape device www accumeasurefitness com It s inexpensive it s handy and since the tape encircles the body part with a consistent tightness it allows for more accurate and consistent readings g Pee ot we a The MyoTape left and the Accu Measure Skinfold calipers right 16 Measurement Guide Step 2 Choose the body parts to record We recommend the following Neck girth Measure just below the Adam s apple and at the level of the th cervical vertebra Shoulder girth Measure at the widest point of the shoulders around the entire shoulder area Make sure you re standing upright and breathing normally Record the measure after a normal not a forced exhalation a gt S ro 4 er A y Ayi Law Wy d 7 E Measurement Guide 17 Chest girth The maximal horizontal girth of the chest at the nipple line Stand upright and pass the tape measure over the shoulder blades and under the armpits Record the measure after a normal not a forced exhalation Upper arm girth Measure halfway between the elbow and the bony point on the top of your shoulder Measure this distance if you have to and take the mid point 18 Measurement Guide Waist girth Measure at the na
13. r 7 7 Upload the photos using the Weekly Progress Update form Using the photo upload form on the Weekly Progress Update page browse to the photos you copied Select each one in the appropriate box the front photo for the Front View box the side photo for the Side View box etc and upload them one ata time Here is an example of what your progress photos should look like We know that the photographic process can be an intimidating one After all the lens sees all and the flash is bright However you re not here to hide anything The Lean Eating process is all about honestly assessing where you are today and making the necessary changes to improve your outcome tomorrow Measurement Guide 23 Appendix A Skinfold Measurement Worksheet Site Measurement Measurement Measurement Mean of 3 1 2 3 measurements ry u Abdominal skinfold g mm if Triceps 7 skinfold mm Chest P skinfold mm j Midaxillary skinfold mm Subscapular skinfold mm l Suprailiac skinfold mm Thigh skinfold mm Sum of mean skinfolds mm 24 Measurement Guide Appena B Girth Measurement Worksheet ee Neck girth cm Shoulder girth cm girth cm Upper Arm girth cm Waist girth cm Hip girth cm Thigh girth cm Calf girth cm Measurement Guide 25 Appendix C Results Tracker Worksheet Week of program Date of measurement Mean body weight Mean abdomi
14. re they re located and how to measure them record your measurements in the online Weekly Progress Update form 14 Measurement Guide Part 4 The skinfold equations The following equations are what we use to determine your body fat percentage based on your measured skinfolds Female 7 site equation Use the following equation to determine your body density SUM 7 the sum of all 7 skinfold readings above AGE your age in years Body Density 1 097 0 00046971 SUM7 0 00000056 SUM7 js 0 00012828 AGE Once you ve calculated body density D plug this into the equation to determine your body fat percentage BF BF 4 57 D 4 142 100 Once you have your body fat percentage calculate your lean mass as follows Fat mass lbs or kg Total body weight Ibs or kg x body fat 100 And once you have your fat mass you can calculate your lean mass as follows Lean mass lbs or kg Total body weight lbs or kg fat mass lbs or kg Measurement Guide 15 Part 5 Girth measurements Girth measurements show changes in the size of specific body parts As with body weight measurement girth testing tells us little about the composition of the measured changes In other words if a girth measure increases or decreases we don t know which tissue is responsible for the gain or loss But since some people want to do things like make their arms bigger or their waist smaller girth measurements give us an
15. sed to measure body fat a DEXA is currently the gold standard as it measures both whole body and regional fat using X ray technologies to estimate 3 tissue types fat mass lean body mass and bone mass a Hydrostatic underwater weighing is another reasonably accurate and reliable technique for estimating body fat It assumes that the body can be divided into two compartments with constant and different densities adipose fat tissue and lean body mass and these can be distinguished by weighing the body under water a Bioelectrical impedance is based on the electrical conductivity of body tissues BI devices send an imperceptible electrical current through the body to estimate the amount of lean body mass and fat mass as well as total water mass a Skinfold caliper measurements use the thickness of the skin at various locations on the body to estimate body fat percentage This estimate is based on equations derived from hydrostatic weighing studies Although the DEXA hydrostatic and bioelectric impedance methods are fairly accurate and reliable under laboratory conditions none are suitable for home use The equipment required for DEXA and hydrostatic weighing is very costly and takes up a lot of space and the tests themselves are time consuming Laboratory bioelectric impedance devices are also expensive Commercial bioelectric impedance scales Such as the so called body fat scales are inferior to laboratory devices and ca
16. surements do all 8 sites and then go back and repeat them each two more times for a total of 3 measurements for each site You ll use these to get the average girth measurement for each site body part Measurement Guide 21 Part 6 Photographs There are several ways you can measure and monitor progress towards your health body composition and performance goals And all of these markers have a place depending on your current goals priorities level of commitment etc In this guide we ve discussed body composition markers weight skin fold measures and girths and we saved one of the most important ones for last visual inspection When you begin the Lean Eating program you will snap some before photographs Then every 4 weeks we will repeat the same process Save them on your hard drive and post them in the online Weekly Progress Update form By doing this we can help by lending an objective eye For now here s what to do First take photos of yourself from the front from the side and from the rear We ve provided instructions below for how to take progress photos We won t be asking you to do this every week but it will be often enough that you re going to want to have easy access to a digital camera We recommend that you purchase or borrow an inexpensive digital camera There are plenty of affordable versions available that are not only easy to use but a great little investment Or you can use the camera on
17. u can expect to make a few tweaks to perfect and individualize your plan Yet the only way to know when and what tweaks are necessary is to take regular measurements and let the results guide your program decisions 2 Measurement Guide Part 1 Body weight measurement Measuring body weight is the most common way people assess changes in their body especially when they re hoping to see changes resulting from proper eating and exercise Unfortunately however body weight measurements can be misleading Compare two people One person loses 20 lbs of fat and gains 20 Ibs of lean mass from a new training and nutrition program Their body weight doesn t change but their body composition shifts dramatically and they look significantly different in other words better A second person loses 20 Ibs but all of that weight loss is lean mass They lost weight but they probably look worse As you can see scale weight doesn t tell you much about your body composition Don t use body weight alone to help you with decisions about exercise and nutrition But scale weight isn t useless You simply have to interpret it correctly in combination with body composition So let s start with body weight we ll discuss body composition later Follow these steps to measure your body weight accurately and reliably Step 1 Find a scale Start with a good scale preferably a pre calibrated digital scale or a beam scale like the kind
18. vel Stand upright and breathe normally with the abdomen relaxed Record the measure after a normal not a forced exhalation Hip girth Measure around the glutes at the level of maximal circumference aka the widest point Measurement Guide 19 Thigh girth Measure at the halfway point between the center of the kneecap and inguinal crease the line where leg inserts into trunk Measure the distance if you have to and take the mid point Calf girth Measure at the widest point of your calf muscle Step 3 Wrap tape around body part If you re using the MyoTape device which we recommend pull the end of the tape around the body part that you want to measure pressing the button in the center will make it easier to pull and place the rod at the end of the tape into the circular slot Step 4 Tighten tape to a snug fit Press the button in the center and let the tape retract to a snug fit Make sure the tape is perpendicular to the body part and parallel with the ground If you re using a regular cloth tape try to achieve a consistent tightness with each measurement Step 5 Read measurement Read your measurement on the outer edge of the tape measure the end opposite the locked in rod 20 Measurement Guide Step 6 Record Record your measurement in the online Weekly Progress Update form and if you want to keep a written record then you can use the Girth Measurement Worksheet in the Appendix As with skinfold mea
19. you find in doctor s offices Step 2 Test amp calibrate Once you have a good scale determine its accuracy and reliability To do so select an object of known weight in the lab we use a pre calibrated reference weight and weigh it 5 times successively If these 5 readings are within one pound or so of both the known weight of the object and the other readings your scale is as good as you re going to find If the variation is greater than 2 lbs you ll need to re set your scale if it s digital If it still doesn t produce reliable or accurate readings you need a better scale Step 3 Test again Each time you weigh yourself make sure to test your known object a few times 3 times or so beforehand to see if the scale is accurate and reliable on that day The same rules above apply Step 4 Weigh yourself Next step on the scale yourself Record your first reading Weigh yourself 2 additional times and record these readings If your measurements are within 1 Ib of each other take the average of the three If not weigh a fourth time and average the closest three measurements Measurement Guide 3 Step 5 Record Record the mean average body weight measurement in the online Weekly Progress Update form If you would like to keep a written record not a bad idea then you can use the Results Tracker worksheet in the Appendix Step 6 Repeat measurement under similar conditions Weigh yourself at the same time of day i
Download Pdf Manuals
Related Search