BODY MEASUREMENT GUIDE

1. Waist: Measure at the narrowest part, which will be between your hip bone and

the end of your rib cage, which is a few inches above your navel.

2. Chest: Measure between your armpit and nipples.

3. Arm: Simple flex your biceps and wrap the tape around the center.

4. Quad: Flex your quads and just measure from the center.

5. Calf: Again measure from the center.

POINTS TO REMEMBER

1. Always take the measurement from the same place, every week.

2. Take the measurements in the morning before eating anything, without any

pump.
3. The tape should be tight, but shouldn’t dig in your skin. Remember the tightness

and keep it the same every week.

4. Be honest with your measurements, you can progress only if you log correctly.

5. Also keep clicking physique pics whenever you take measurements, to track

visual changes.