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Regularly measuring your hip, waist, waist, biceps, shoulder and thigh circumference will help you track your progress in strength training or weight loss. It is also a great way to increase motivation to exercise. Find out how to correctly measure your body circumference and learn practical tips from David Costa, a fitness trainer and author of Strong and Sexy. Wformie24.pl took the patronage over this publication.

Measuring hip circumference ,waist( belt ) orthighscan give you more reliable information about your training progress than standing on weight daily. This is because muscle mass that increases with exercise weighs more than body fat. Therefore, many beneficial changes can take place in your body, which will not be confirmed by measuring kilograms.

To spot them, it's best to measure yourself regularly - shoulders, biceps, chest, waist (belt), hips and thighs separately. It is worth writing down the obtained results and then comparing them - the table created in this way will be the best evidence for the evolution of your body.

Contents:

  1. How to measure body circumference?
  2. Table for writing circuits
  3. 5 exercises to reduce circumference

How to measure body circumference?

Measure yourself in underwear, never in clothes (even tight-fitting). Start your measurements with the upper body (in order of shoulders, biceps, bust, waist, hips, thighs). Take measurements in the morning, before breakfast, preferably at the same time and in the same way - then the results will be reliable.

Here is a handy cheat sheet on how to correctly measure the circumference of the shoulders, chest, waist (for men - the waist measurement is done in the same way), hips, thighs and biceps. Use a tailor's tape measure to measure. Every two weeks, write down your results in the table and you will find out how beneficial strength training is for your figure.

Worth knowing

Tips on how to correctly measure body circumferences

To make the measurements as reliable as possible, remember a few rules:

  1. always ask the same person to take measurements;
  2. stand naturally when taking the measure (do not unhook your chest, do not pull your stomach in);
  3. duringplace your feet the same distance apart when taking photos and measurements. For the same spacing, place a sneaker between your feet;
  4. when measuring, the tailor's meter should not cut into the skin or stand out;
  5. take three measurements of a given body segment and calculate the average from the results;
  6. all measurements, except the biceps, are made with the tailor's meter held horizontally. Make sure the meter is on the same level in front, back and sides;
  7. in the case of biceps, the measurement is made with a meter held vertically, the arm is flexed and the muscle is tense;
  8. make sure the metro position is correct every time.

Optional: Always use the same tool to measure your body fat: a fold meter or a balance with an impedance meter. Do not compare measurements made with different tools. Remember that you don't need to take this measurement; a smaller circumference of the waist, thighs and hips will be sufficient evidence of a loss of fat mass.

Table for writing circuits

Here is an example of what the result table should look like:

Start+ 2 weeks+ 4 weeks+ 6 weeks+ 8 weeks etc.
Data
Shoulder circumference [cm]
Chest [cm]
Waist [cm]
Circumference of the stretched arm [cm]
Circumference of one thigh [under the buttocks, in cm]
Hip circumference [cm]
Adipose tissue [%]
Weight [kg]
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Capture your metamorphosis in photos

In addition to measuring individual parts of the body, it is worth taking a photo of your body every 2 weeks. This will give you a visible proof of your transformation.

How to properly photograph yourself?Take three photos (front, back, profile) in your underwear or a two-piece swimsuit, with your arms loosely at your sides and your feet hip-width apart (or by putting a sneaker between your feet). Pictures should becaptured in daylight and under conditions that you will be able to easily reproduce on your next balances for a better comparison.

5 exercises to reduce circumference

Do you want to notice quick results in fat burning? Don't limit yourself to cardio training - do strength exercises as well. These exercises stimulate many muscles at once and thus increase the metabolism. The faster the metabolism, the more efficiently the body burns fat, obtaining energy from it.

Here are 5 foundational strength exercises that are best suited for female beginners. They require control over the body and a perfect posture, ensuring maximum efficiency and training in optimal conditions.

Check out the gallery with exercises, which describes solutions to perform them perfectly.

The article uses materials from David Costa's book "Strong and sexy" by Aha! Publishing house.

See the gallery of 5 photos

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ABC of exercises