SAVANNAH, GA (WTOC) -
When people first start working out many ask, why is the scale not moving?
Exercise Physiologist Khristine Hammond says many people are so excited when they first get started that they fail to do one of the most important steps before starting a fitness transformation, taking those measurements.
When starting any fitness program, it's important for you to take your body measurements, so you can see how you are progressing.
"You want to see what fat loss they are making rather than weight loss," said Hammond. "That is a good place to start.
Whether you are running, lifting, or any doing any other fitness activity, measuring the various parts of your body will help keep you going, especially once you start seeing results. Hammond says it's important not to focus on the number on the scale.
"What is a healthy body fat percentage?" said Hammond. "As long as that is good, who cares where your weight is at."
Hammond adds sometimes you won't see a change on the scale, but if you look at your measurements, you will find you are losing inches. Taking an accurate set of body measurements every 30 days will help you track your progress.
Remember, muscle weighs more than fat, so you may not see the scale moving right away, but your measurements will show where it is coming off.
Here's what you need to get your body measurements:
- Scale
- Tape measure
- Body fat calipers
"Fat Calipers are one of the most basic pieces of equipment and where people usually start," said Hammond.
It is important to be consistent with your measurements, so you know they accurate. Start with your arms and work your way down.
"Using the skin fold, we will measure the tricep, iliac crust and thigh," said Hammond.
First measure the the tricep area halfway between the shoulder and elbow joints.
Then move to the waist. Take a diagonal fold following the natural line of the iliac crest, just above the hip bone.
Then on to the thigh. The skin fold measurement should be taken midway between the top of the knee and the hip.
Repeat this three times in different skin fold locations. Make sure to write it down!
Then using a tape measure, measure the peak of each bicep.
Take a proper chest measurement right across the nipple area. Make sure your arms are down at your sides.
Next you will measure your waist. Be sure to measure directly across your belly button. Don't worry about your love handles, those are sure to disappear during your workout program!
Include the widest part of your buttocks when taking your hip measurement and make sure you legs are together.
Your thigh measurement should be taken halfway between your inseam and your knee.
Measure your body in exactly the same places every 30 days, starting with day one.
You can join the Fit Club every Tuesday morning on the News at Daybreak.
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