Body Composition

Your personalized Fat Loss Blueprint (FLB) and Caloric Prescription (CalRx) are based on two factors: you current Lean Body Mass (LBM) in pounds and your percent body fat.

But the entire process begins with estimating your body fat percent.

Today, there are many methods available for estimating your percent body fat. The list of acceptable methods includes:

1. DEXA Scans

2. Air Displacement or the Bod Pod

3. Hydrostatic Weighing

4. Skinfold Calipers

5. Body Circumference Measurements

All methods come with their advantages and disadvantages and all have their own inherent margins of error.

For the purposes of my program, you may use any of the above listed methods with this caveat: whichever method you choose, you must be accurate and consistent in its use.

Using multiple methods to determine your percent body fat will reduce the effectiveness of your personalized CalRx thus minimizing your program’s effectiveness. In other words – pick a method and stick with it until you become lean!

When I decided to offer my program to the public, I selected as my target audience overweight adults with busy lives. I knew this audience wouldn’t have convenient access to fancy methods of body fat estimation, so I decided to use the circumference method as my primary tool for estimating body fat.

After reading and researching the available literature, I developed my own method to estimate body fat that is quick, accurate, and accessible to everyone.

Below is a description of my method along with the instructions on how to take the measurements I’ll need to estimate your current percent body fat, pounds of lean body mass, and accurately calculate your current CalRx.

The Importance of Taking Accurate and Consistent Measurements

The ability to take accurate and consistent circumference measurements on your body is a critical skill to learn during your physical transformation journey. While it’s not possible to take accurate measurements on yourself, learning and practicing this skill on others will help you to coach your partner through the process of taking your measurements.

Therefore, to maximize the accuracy and effectiveness of your FAT LOSS BLUEPRINT program, I recommend you have the same person take your measurements over the course of your journey. While no one is perfect at taking the measurements, including myself, having the same person take your measurements greatly minimizes the chances of error over time. So, choose your partner wisely.

How Your Measurements Are Used

1. Your circumference measurements are required to calculate your current percent body fat, pounds of lean body mass (LBM), and pounds of body fat.

2. Your estimated pounds of lean body mass (LBM) and percent body fat calculations are then used to calculate your current Caloric Prescription (CalRx).

3. Your measurements are used to update your CalRx when it’s time for a reassessment.

4. Your measurements are used to track and demonstrate your progress over time.

How To Take An Accurate Measurement

I suggest using a cloth or plastic measuring tape when measuring an area on your body. Follow the guidelines below to maximize the accuracy and consistency of your results:

Clothing should be minimal. Men may wear a T-shirt and a loose-fitting pair of athletic shorts. Women may wear a T-shirt with a pair of loose-fitting athletic shorts.
When measuring a body part, the tape should be drawn snug, but not tight. The tape should not cause any indentation in the skin.
Attempt to take all measurements on the same side of the body if possible.
Begin by taking two measurements on each body part. If the two measurements differ by more than 1/4 of an inch, take a third measurement and record as your official measurement whichever one of the initial two measurements is closer to the third.
Convert all fractions to decimals for recording purposes. For instance, a foreman measurement of 11 1/4 of an inch should be recorded as 11.25 inches.

Measurement Sites

In the directions below, I describe taking the measurements on the right side of the body. You may take all measurements on the left side of the body if you so desire. However, once you have decided on what side of the body you want to take the measurements on, it’s important to continue using that side for future measurements.

1. Right Forearm: Extend you right arm out to the side of your body, parallel to the floor with your palm up. Measure your forearm below the elbow at its greatest circumference.

2. Right Upper Arm: Extend your right arm out to the side of your body, parallel with the floor and with your palm up. Measure your bicep above the elbow at its greatest circumference.

3. Waist: Stand with your feet together and have your partner measure the circumference of your waist at your belly button. Your partner should be kneeling and off to the right side of your body making sure the tape measure remains level around your waist.

4. Hips/Buttocks: Stand with your feet together and have your partner measure the widest area of your hips/buttocks region. This area is best observed by your partner when they are kneeling and positioned on your right. Make sure the tape remains level around the circumference of your hips/buttocks.

5. Right Thigh: Standing with your feet together, move your right foot approximately 12 inches in front of your left foot. Place all your weight on your left foot while keeping your right foot in contact with the ground. Measure your right thigh at its greatest circumference which is usually just below the crease of your buttocks. Again, this area is best viewed by your partner when they are kneeling and off to your right.

6. Right Calf: Standing with your feet together, move your right foot approximately 12 inches in front of your left foot. Place all your weight on your left foot while keeping your right foot in contact with the ground. Measure your calf at its greatest circumference. This area is best viewed by your partner when they are kneeling in front of you.

7. Right Ankle: Standing with your feet together, move your right foot approximately 12 inches in front of your left foot. Now place all your weight on your left foot while keeping your right foot in contact with the ground. Measure the circumference of your lower leg approximately one inch above your ankle but below your calf.

Below is a PDF version of the instructions for taking the measurements you’ll need for personalizing your Fat Loss Blueprint program. You may download it and print it out to use as a guide when taking your measurements.

PDF # 1 FLB The Importance of Taking an Accurate Measurement

If you have any questions or concerns about how to take the measurements, please contact me here and I will be happy to help you out.

Yours in Truth and Commitment,

Bryan

Body Composition

Your personalized Fat Loss Blueprint (FLB) and Caloric Prescription (CalRx) are based on two factors: you current Lean Body Mass (LBM) in pounds and your percent body fat.

But the entire process begins with estimating your body fat percent.

Today, there are many methods available for estimating your percent body fat. The list of acceptable methods includes:

1. DEXA Scans

2. Air Displacement or the Bod Pod

3. Hydrostatic Weighing

4. Skinfold Calipers

5. Body Circumference Measurements

All methods come with their advantages and disadvantages and all have their own inherent margins of error.

For the purposes of my program, you may use any of the above listed methods with this caveat: whichever method you choose, you must be accurate and consistent in its use.

Using multiple methods to determine your percent body fat will reduce the effectiveness of your personalized CalRx thus minimizing your program’s effectiveness. In other words – pick a method and stick with it until you become lean!

After reading and researching the available literature, I developed my own method to estimate body fat that is quick, accurate, and accessible to everyone.

Below is a description of my method along with the instructions on how to take the measurements I’ll need to estimate your current percent body fat, pounds of lean body mass, and accurately calculate your current CalRx.

The Importance of Taking Accurate and Consistent Measurements

How Your Measurements Are Used

1. Your circumference measurements are required to calculate your current percent body fat, pounds of lean body mass (LBM), and pounds of body fat.

2. Your estimated pounds of lean body mass (LBM) and percent body fat calculations are then used to calculate your current Caloric Prescription (CalRx).

3. Your measurements are used to update your CalRx when it’s time for a reassessment.

4. Your measurements are used to track and demonstrate your progress over time.

How To Take An Accurate Measurement

I suggest using a cloth or plastic measuring tape when measuring an area on your body. Follow the guidelines below to maximize the accuracy and consistency of your results:

Clothing should be minimal. Men may wear a T-shirt and a loose-fitting pair of athletic shorts. Women may wear a T-shirt with a pair of loose-fitting athletic shorts.

When measuring a body part, the tape should be drawn snug, but not tight. The tape should not cause any indentation in the skin.

Attempt to take all measurements on the same side of the body if possible.

Begin by taking two measurements on each body part. If the two measurements differ by more than 1/4 of an inch, take a third measurement and record as your official measurement whichever one of the initial two measurements is closer to the third.

Convert all fractions to decimals for recording purposes. For instance, a foreman measurement of 11 1/4 of an inch should be recorded as 11.25 inches.

Measurement Sites

1. Right Forearm: Extend you right arm out to the side of your body, parallel to the floor with your palm up. Measure your forearm below the elbow at its greatest circumference.

2. Right Upper Arm: Extend your right arm out to the side of your body, parallel with the floor and with your palm up. Measure your bicep above the elbow at its greatest circumference.

3. Waist: Stand with your feet together and have your partner measure the circumference of your waist at your belly button. Your partner should be kneeling and off to the right side of your body making sure the tape measure remains level around your waist.

Below is a PDF version of the instructions for taking the measurements you’ll need for personalizing your Fat Loss Blueprint program. You may download it and print it out to use as a guide when taking your measurements.

PDF # 1 FLB The Importance of Taking an Accurate Measurement

If you have any questions or concerns about how to take the measurements, please contact me here and I will be happy to help you out.

Yours in Truth and Commitment,

Bryan