Body-width measurements are one way you can assess your weight and body fat loss. Clinicians also use body-width measurements to determine your health risk. Measure the circumference or width of your body as soon as you wake up in the morning prior to breakfast and any exercise. Use a tailor's tape measure available at your local craft store or the sewing department of your super-center. Your shirt size or jeans size is another method of measuring the width of your body. Record your data to compare with future measurements.
Step 1
Measure your chest at the level of your imaginary nipple line during the midpoint of a normal breath. Take measurements in front of a mirror to ensure the proper positioning of the tape as it runs around your body.
Step 2
Lift one arm at a time out to your side so it is parallel to the floor with your palm faced up. Loop the tape measure around the largest part of the arm. Flex the arm to make a bicep bulge, measuring around the highest peak of your biceps, especially if you have muscular arms and are training to increase the size of your arm muscles.
Step 3
Encircle the smallest part of your torso to measure your waist; a waist circumference greater than 40 inches for men and greater than 35 inches for women increases your risk of diabetes, metabolic syndrome and cardiovascular disease, according to a 2004 article by Paul Ribisl, Ph.D., published by the American College of Sports Medicine.
Step 4
Loop the tape around your hips, or the largest part of your torso below your navel. Divide your waist measurement by your hip measurement to calculate your waist to hip ratio; if you are a man with a waist to hip ratio less than .9 and a woman with a ratio less than .8, you are at low risk, according to the American Council on Exercise.
Step 5
Wrap the tape around your torso at the level of your belly button to measure your abdomen.
Step 6
Stand with your feet together and your legs straight. Loop the tape around your legs at the level of your crotch, just below the fold of your buttocks to measure your thighs.
Step 7
Measure the width of your calves at the widest point.
Tips and Warnings
- Hold the tape measure securely against your skin without creating an indentation. Measure at the same spot for all body sites.
Things You'll Need
- Tailor's tape measure
References
- "Personal Trainer Manual"; American Council on Exercise; 1997
- "Health and Fitness Journal"; Clinical Applications: Toxic "Waist" Dump: Our Abdominal Visceral Fat; Paul Ribisl, Ph.D.; July/Aug. 2004
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