Finding the Starting Point, Part 1

Finding the Starting Point (Part 1 of 3)
Part 1: Body Size
All you have to do is use a GPS device to know that in order to map
out directions to reach your goal, you must first enter your point of
origin. To achieve your fitness goals this means determining the
point of origin for three factors: size, food intake and physical
activity. I was recently asked to mentor a friend in developing a
fitness program to achieve her goals, and as I am not a licensed
trainer with a bag of tricks at hand to accomplish this, I decided to
write out a plan to get this program started. It is my experience
that completing the following information will establish the point of
origin in your personal journey to better fitness, so that you can map
out reasonable directions to reach your destination.
Before we go any farther, open a blank document on your computer or
pull out a blank piece of paper and write at the top, "My Starting
Point" and then add today's date. As you work your way through each
of the following sections, you will add more information to this
document.
1. Body Size
If your goal is to improve fitness, then there is something about your
physical body that you want to change (e.g., more weight, less weight,
better ratio of muscle to fat, smaller waist, bigger arms, etc.)
Therefore, in order to measure progress, it is essential to establish
the size at which you are starting. Below I offer four different
methods for measuring body size. My personal preference will probably
be obvious, but the important thing is that you pick the one that you
will use. Measuring your body size is not only how you determine your
starting point, but it is how you will measure your progress
throughout. For this reason, it needs to be something that you will
reliably do.
Method 1: Body Weight
This is probably the simplest and most straightforward method of
measuring body size. You buy a reliable scale and then you step on it
and get results. However, I acknowledge that some people really have
a problem with evaluating weight in pounds. I've been there myself.
Our culture is not kind, particularly to women, about body weight.
It's ironic that in the USA we are so obsessed with the runway model
standard for body size when we have the highest rate of obesity of all
industrialized countries. What's wrong with that picture?
I like the advice given by personal trainer, Tom Venuto. Weigh
yourself without putting a judgment value on the results. It's
neither good nor bad. It's just feedback. If your goal is to put on
10 pounds of muscle and you step on the scales to learn that you are
down a pound from last week, take the information for what it is …
feedback that you need to look at your behavior over the last week and
make changes to achieve your goal. Make a little sign and hang it
over your scales that says "It's just feedback!"
If this is the method of measuring body size you choose, switch back
to your document and write "Body weight:" and fill in the appropriate
measure.
Method 2: Body Fat Percentage
This is exactly as it sounds … the total weight of your body fat
divided by your total weight. This method is preferred by some
trainers, though it is not one that I choose to use. There is a lot
of discussion around the most effective way to determine body fat
percentage as well as dispute over what is an appropriate number to
achieve. Equipment and skill to use it or complex formulas are
required to measure body fat, and again there is some controversy over
which method produces the most accurate results. If you're working
with a personal trainer or some other professional who reliably uses
body fat percentage as a measure of body size, then feel free to use
this as your measure for a starting point and to determine progress.
If you choose this method, then go back to your document and write
"Body fat percentage:" and fill in the appropriate number.
To learn a little more about body fat percentage, start with this
information from Wikipedia:
http://en.wikipedia.org/wiki/Body_fat_percentage
Method 3: Body Measurements
Perhaps you have a very clear picture of the body measurements you
want to achieve. Your goal could be to have a 32 inch waist or to
increase the size through muscle toning of your upper arms. In this
case, using a tape measure to determine the size of your body could be
effective.
This is more easily accomplished with a trusted friend, though if you
are patient and persistent, you can do it by yourself. Consistency is
the key. However, you measure yourself for this starting point is how
you need to measure yourself to determine progress later. Choose one
of the following:
Measure yourself while:
• Fully dressed (If you choose this one then make sure you wear the
same thing the next time you measure.)
• Wearing underwear (Same caution as above.)
• Naked (This will give you the most accuracy about your body measurements.)
Next, choose some or all of the following targets to measure. Feel
free to add others.
• Bust/chest
• Waist
• Hips
• Upper arms
• Thighs
• Wrists
• Ankles
Measure around the fullest part, keeping the tape measure parallel to
the floor and snug, but not tight, against your body. Stand relaxed
and do not inhale or hold your breath.
The most experienced group of body measurers I know are
seamstresses/tailors. They pull no punches because when they are
done, the garments must fit the body size that you are and not the
body size you'd like to be!
If this is the method of measuring body size you choose, go back to
your document and write: "Body measurements:" and follow it with a
list of body parts you are monitoring along with the appropriate
numbers.
Method 4: Clothes Size
Some people need to start out with a non-threatening way to discuss
body size, and making it about clothes size is one way to do this. It
is the least accurate method and provides the least feedback about
progress, but if it is the one that works for you, then use it.
Keep these things in mind.
• Different manufacturers size clothes differently. It's best to
select a few things that you wear a lot and use these garments to
judge if you are making progress.
• You have to change your body size pretty significantly in order to
change your clothes size. It takes about 20 pounds to move you into
the next size. So this is a method that is not going to give you
weekly feedback. However, you can tell if the clothes are getting
tighter or looser, though this is somewhat of a subjective judgment.
If you choose this method of measuring body size, go to your document
and write "Clothes size:" and then list your size for tops and
bottoms.