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Weekly measurements.

Sunday, April 27, 2008 by  
Filed under Daily Blog


It’s Sunday, and once again time for my weekly tape measurements and body fat reading!

Before I discuss my measurements, I’d like to suggest to those of you who are not already doing so that you set aside one day each week to weigh yourself, take soft tape measurements and obtain a body fat reading. It’s important that you take all of your measurements at the same time and in the same physical state each week. Consistency is the key. I prefer to take my readings first thing in the morning in a fasted state, right after I go to the bathroom.

A couple of tools that I feel are “must-haves” for checking fat loss and/or muscle gaining progress are a good soft tape (I use the MyoTape) and a 7-point body fat caliper (I use the Fat Track PRO Digital Body Fat Caliper). BIA “body fat” scales and the like are horribly inaccurate in my experience, and should be avoided. Why not invest in some quality tools? The expense for the items you need is negligible, and once you have them they’ll last you for many years.

On to my measurements…

My scale weight over the past week has not really changed. This morning my weight is 191.6 pounds, down just .2 pounds from last week’s 191.8 pounds. As I frequently mention, scale weight alone is not an accurate indicator of fat loss (that’s why I feel the tools I mentioned at the beginning of this update are indispensable), so let’s not make any snap judgments about this week’s progress until all the available data has been examined.

My body fat measurement this morning is 9.6% (as measured by the Fat Track PRO Digital Body Fat Caliper), down from last week’s 10.1% reading.

Moving on to my tape measurements (as measured by the MyoTape), over the past week I’ve lost a quarter of an inch from my waist and my thighs. All other measurements are the same as last week.

Putting everything together, it looks like I lost a pound of fat, and gained almost a pound of lean mass. This lean mass is likely nothing but water weight. Earlier this week my scale weight was down to 190.6, and I have been carrying a little extra water since then. This is an expected fluctuation, well within the norm. My tape measurements – a quarter inch loss from each my waist and my thighs – backs up the new body fat reading.

Today’s measurements are perfect examples of why the scale alone doesn’t cut it. As I’ve said before, the scale is a useful, but very blunt instrument in our body composition toolboxes.

OK, with only a pound of fat loss this week, my progress seems to be slowing a bit, but is still quite good. I’m going to continue for at least another week with no changes to my diet.

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