Another part of the fitness program profile on the type of good tools to have on hand is the humble tape measure. A good measure should be clear to read and made from a material durable material such as vinyl or plastic and should be between 1.5 to 2.0 meters in length.
As well as the scale, the tape measure adds the third dimension to our overall fitness profile by tracking our size. Use the measure more so than the scale and in general see judge how your clothes fit. This will give you a very good idea as to your size and if you need to lose weight.
To measure correctly, measurements are taken from the girth starting with the chest at nipple level for both males and females. The waist from around the navel then again 5 cm above and 2 cm below the navel; Hips at the widest part of the buttocks from the side, right and left arms ½ way between the elbow and the shoulder and again for the legs measuring the size of the thighs for both left and right 1 cm below the glutes.
As with the food diary it’s important too to keep track of your measurements. This is another sure-fire tactic to keep you on the straight and narrow and to address the areas that you find are still challenging. Don’t give up, for we believe in you and we know you can do it!!
There are so many to choose from ranging from simple ones that are only a few dollars to buy or the more complicated varieties that calculate not only the calories burned but also the distance you have walked and may we add, quite expensive. Omron is a good brand and easy to use with an adjustable step counter, has a large clear digital display and retails for under $20. Start out slow and build your steps to 10,000 a day but don’t be too fussed if you don’t reach that amount everyday. By keeping track of your steps and writing them down in your diary or just by keeping a note of how far you have walked you can then challenge yourself each week to do a bit more. Its free and its fun!