Things You'll Need:
- Pencil
- Paper
- Measuring tape
- Friend
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Step 1
Prepare a pencil and paper. Write the date on your paper and then record all of the measurements you take.
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Step 2
Wrap your measuring tape around the widest part of your neck. This area is usually right over the adam's apple.
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Step 3
Place your feet shoulder width apart and ask a friend to measure the distance from your right shoulder to your left shoulder. Measure only in the front and do so from the highest part of the arm.
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Step 4
Repeat the same measurement again, only this time only measure from the right side of your chest to the left (from arm pit to arm pit).
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Step 5
Measure the distance around the widest part of your arm between the elbow and the shoulder. To do this, wrap the measuring tape around the arm.
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Step 6
Wrap the measuring tape around your waist at the belly button line.
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Step 7
Measure the widest part of your hips by wrapping the tape around the hips and butt.
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Step 8
Wrap the measuring tape around the thigh, directly underneath the groin.
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Step 9
Wrap the measuring tape around the widest part of your calf muscle (un-flexed, feet flat on the ground).
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Step 10
Ask a friend to help you measure any area that is too difficult for you to do on your own (such as your shoulders).
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Step 11
Repeat the measuring process at standard intervals (once a week, for example) throughout the workout regimen to track the changes.
