Written February 10, 2010
By Jason Mathews, Edmonton Personal Trainer

Measurements of my progress are important every month.

Whether I have had a slack month or a month of heavy working out it helps me gauge my results. There are a lot of ways to measure for progress: Body measurements, the weight scale, and body composition testing are all ways to get details. Every month I like to get a colleague try to measure certain areas of my body to see how my training program is changing my physique.

I value measurements the most because they are the most inexpensive way to figure out my progress where as there are a lot of extra variables to make me wonder about the weight that shows up on the scale each morning. Working at the gym it’s not hard to get a body composition done from the bio electrical impedance PhysioLogic machine we have there but it can be inaccurate and has a built in error percentage in every reading (usually plus or minus 2-6% and has a lot of variables that need to be managed in order to get a very accurate reading).

Body Measurements

When I get measurements done I get a colleague to measure:

Neck, Shoulders, Chest, Right Arm Relaxed (Around Bicep & Triceps) , Left Arm Relaxed(Around Bicep & Triceps), Right Arm Flexed(Same site), Left Arm Flexed (Same site), Waist #1(Under last ribs), Waist #2( Around Belly Button), Hips (Around Buttocks), Right Thigh, Left Thing, Right Calf, Left Calf.

Each time I get measured I try to use the same person every time so that the numbers are consistent. I’ve found that different people measure slightly differently which throws off the results.

I have a spreadsheet that I am willing to share. It makes it easier to track.

Tip: Try using centimeters instead of inches. I see smaller increments of change more easily.

The weight scale

I weigh myself daily.

While I was in my weight loss phase 3 years ago losing 81 pounds in 7 ½ months I would weigh myself to see where the trend was going. I could see if I had some saltier meals how my weight would go up a bit for a few days due to water retention. My weight can fluctuate between 2 – 8 pounds during a day depending on what I eat, how much I drink, and yes even how regularly I visited the washroom throne.

Generally the best time to weight myself is first thing when I wake up. If this is was the middle of the day my weight midday includes everything that went in and out of the body up until this point.
I keep in mind that the scale does not always tell the whole story of what is happening in your body. When I start on a new exercise program and a healthier diet there is an adjustment period that my body will have to go through. During this adjustment period there may not be very much noticeable difference on your weight scale. I expect this adjustment period to take between 3 – 4 weeks. This might vary based on how often I am exercising. While I may see little or no difference on the weight scale during this period huge differences could be happening within my body as its composition changes. My fatty tissue stores might be shrinking while my muscles are getting stronger and denser underneath (this does not automatically mean big and bulky muscles my exercise program would determine that).

My best indicator of progress during this period of time is my clothes and body measurements. If my clothes are fitting better or are getting looser what I am doing is working.

Body Composition Testing

A good next step if is to get my body composition tested. There are numerous different methods to find out what my body is composed of today. My body composition changes over time and the goal is to make it better. Hard to know how much better it can be without some numbers from a test. Generally there will be a few common options:

1. Skinfold measurement:
This procedure is an estimation of body fat by the measurement of skinfold thickness. Measurements can vary slightly by tester and method being used. There are between 3 to 9 different standard anatomical sites around the body used typically. The right side is usually only measured (for consistency). The tester pinches the skin at the appropriate site to raise a double layer of skin and the underlying fat tissue, but not the muscle. The calipers are then applied 1 cm below and at right angles to the pinch, and a reading in millimeters (mm) taken two seconds later. The average of two measurements should be taken. If the two measurements differ greatly, a third should then be done and then the value in the middle is taken
Though this method can be very accurate it also depends on the skill of the tester. Also the same tester must be used for all the subsequent tests and the same caliper (the nice medical ones are the best they are also expensive) must be used too.

2. Bioelectric Impedance
A Bioelectric Impedance Analyzer is a sophisticated scientific instrument, used in research and analysis. On a budget level, many bathroom type weighing scales are also available with a Bioelectric Impedance Analyzer, which is two built-in footpad electrodes on the base of the scale which the person stands on.
As the bioelectric impendence device measures the resistance of body tissues to the flow of a small electrical signal, the person being measured should not be in contact with any other non conducting surface, with legs apart and arms away from the body. Some devices require a pair of electrodes are placed on the hand and wrist, and another pair placed on the ankle and foot (usually opposite sides of the body), while other devices simply require you to stand on two foot plates. Follow the instructions of your particular device.
Bioelectrical impedance measures the resistance of body tissues to the flow of a small, harmless electrical signal. The proportion of body fat can be calculated as the current flows more easily through the parts of the body that are composed mostly of water (such as blood, urine & muscle) than it does through bone, fat or air. It is possible to predict how much body fat a person has by combining the bioelectric impendence measure with other factors such as height, weight, gender, fitness level and age.
The impedance measure is affected by body hydration status, body temperature, time of day, and therefore requires well controlled conditions to get accurate and reliable measurements. If a person is dehydrated, the amount of fat will likely be overestimated. Also most low end machines have a built in percentage of error with most readings. The skill of the person administering the test can also make a big difference in accuracy.

3. Hydrostatic Weighing (Underwater weighing)
This method can be the most accurate though it still has some variables that can throw the test results off. The aim of underwater weighing is to measure the density of the body, and from that figure calculate percentage body fat. Underwater weighing is the most widely used test of body density and in the past was the criterion measure for other indirect measures. The equipment required to do underwater weighing is expensive. The tanks are mostly located at university or other research institutions, and there is generally not an easy access for the general population.
Here in Edmonton the U of A has one. Contact Alex Game at the U of A Butterdome to get this done 780-492-0997.

4. DEXA Scan.

A Bone Mineral Density ( BMD) test is the most accurate body composition test. There are a few clinic in Edmonton that perform this low dose X-Ray that checks parts of your body such as your hand, foot, spine or hip for signs of bone thinning and mineral loss. In the process you’d find out exactly what you were packing for fat. I personally have not had one of these done yet though I’ve heard the cost ranges from $50 – $150.00

Day 5 progress.

Tomorrow my buddy and fellow trainer Tim Lin will be helping me with my measurements. Today has been the busiest day out of the entire week so far for me. I had a 13 hour day at the gym today and I was able to help a lot of people inch towards their goals. Even though the days are long it’s worthwhile to see the progress that some of my clients have made. I get excited for them.

I still have not caught up on my sleep and just 6 hours today is not going to do much to help me close the gap on my sleep debt for the week. My eating schedule got thrown off a bit because I decided to help a few extra clients today during the times that normally would have been my breaks. I still found a way to get my meals in but today consistency was a challenge … I still got’er done though. This weekend I will have to spend some prep time batch cooking some other types of meals though I’ve found having something similar regularly is better than eating out. Saves me money too.

I woke up a little late today and didn’t get my full breakfast in .. .though I still ate I had to skip the oatmeal.

06:15 AM – ½ Mixed Veggie Omelet
09:00 AM – other ½ Mixed Veggie Omelet
11:45 AM – Chicken, Mixed Veggies, Chick Peas
03:00 PM – Chicken, Mixed Veggies, Chick Peas
04:45 PM – Chicken, Mixed Veggies, Chick Peas
08:15 PM – Chicken, Mixed Veggies, Chick Peas
09:45 PM – Chicken with Curried Bell peppers and tomatoes, Mixed Veggies, Chick peas
Day 5 and still going strong.

Even though I helped a lot of my clients today I didn’t get my joint mobility workout in. I’ll have to a bit before bed right now. More when I do my Deadlift workout tomorrow.

By Jason Mathews, Edmonton Personal Trainer & your Fitness Advisor.
February 10, 2010
www.jasonmathews.com

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