Taking measurements is the best way to track the results of your fitness program.

I'm going to give you directions for taking your measurements, but let me quickly make an important point...

Scales can be very misleading. Here's why...

An effective program will keep you from losing much more than just 2 pounds a week. The reason is because you'll lose fat while maintaining or adding new muscle tissue.

If you lose much more than that, chances are you're losing a combination of fat and muscle.

The exception is if you're extremely overweight and just starting a weight loss program. You'll lose lots of weight at first, but as you get closer to an ideal weight for your frame your pounds-lost-per-week needs to gradually get down to around 2.

Loss of muscle is what you want to avoid.

If you're losing much more than 2 pounds a week, it's time to reevaluate your program.

Taking your measurements can help keep you motivated by giving you reassurance that you're heading in the right direction - even if you're not losing lots of pounds.

Here's how you do it...

Throw on some tight fitting clothing or no clothes at all.

If you wear clothes, make a note of what you're wearing and wear the same thing the next time you measure. Here are the areas to measure:

* Bust: Measure around the chest right at the nipple line, but don't pull the tape too tight.

* Chest: Measure just under your bust

* Waist: Measure a half-inch above your belly button or at the smallest part of your waist

* Hips: Place tape measure around the biggest part of your hips

* Thighs: Measure around the biggest part of each thigh

* Calves: Measure around the largest part of each calf

* Upper arm: Measure around the largest part of each arm above the elbow

* Forearm: Measure around the largest part of the arm below the elbow

Write these numbers down and measure yourself once a month. Women need to make sure to measure at the same time each month. A woman's hydration status changes due to the menstrual cycle, so that can throw the measurements off a bit. Go from How To Take Measurements to the Quick Weight Loss Tips home page

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