How can I perform the 9-site measurements by myself?

[goodkid]

This is very important. I think that a lot of people tend to ignore the tracking process of the program simply because it's a hassle to obtain the caliper measurements on your own.

It is quite possible to perform the pinches on your own if you have the right approach. (Of course this does not cover everyone, because some people are unable to reach their own backs or they have very tight skin where the measurements should be taken).

Problem Areas!

Biceps and Triceps.
Here you can see that it is possible to perform both measurements with the aid of a CLOTHES PEG.

It takes some practice but you should be able to do this as long as your skin is not too tight. Try it out!


Subscapular
This measurement is hard at first to get down. I found that I could do it by using two mirrors and watching my back as i attempted to make the pinches.
Again, not everyone can perform this due to inflexibility or their limbs simply do not permit it.

It can be hard to be consistent when you cannot see what you are doing. Practice with a mirror until you know the area you are pinching well. Then take measurements until you get 3 consecutive readings of the same amount. That is about as precise as you can get using calipers on your own.


Remember everyone, the purpose of using calipers and tracking body fat is NOT to make you obsessive about the day to day or weekly rising and falling of your body fat. It is important because it helps dictate to us how many calories we should be consuming to ensure continued progress. Tweaking your diet becomes an educated decision when you know your body fat levels. Consistency, as usual, is key in every aspect of building a better body. Tracking your growth is no different. GOOD LUCK!!!