Starting a body recomposition program without measurements is like planning a trip without a start address. I guarantee you will regret it later. Don’t fly blind! “Tim Ferriss” \u00a0Click to Tweet!<\/a><\/strong><\/em><\/h3>\n

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Three Simple Steps to Getting Your Measurements: <\/span><\/h2>\n

Step I. Take your before circumference measurements. Get a simple tape measure<\/a> and measure four locations<\/span><\/strong><\/h3>\n

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1. Both Upper Arms (mid bicep) example here<\/a><\/li>\n
2. Waist (horizontal at naval)<\/li>\n
3. Hips (at widest point below Waist)<\/li>\n
4. Both Legs (mid-thigh)<\/li>\n<\/ol>\n

   Total these numbers to arrive at your Total Inches (TI). <\/strong>Changes in this total will be meaningful enough to track.<\/p>\n

   I have created a special 4 hour body “BODY MEASUREMENT WORKSHEET”. Take your time to record this data, it will act as a guide as you begin your diet. I\u00a0recommend\u00a0that you return here instead of the scale to track your progress.<\/p>\n

   Download as Excel Worksheet | \u00a0FOR MEN<\/a> | FOR WOMEN <\/a>|<\/a><\/span><\/h4>\n

   _____________________________________________<\/p>\n

   Step II. Estimate your\u00a0body-fat\u00a0(BF%) based on the “Eyeballing It” slider (or use the above Excel spreadsheet with skinfold calipers<\/a>)<\/span><\/p>\n

   What should your body fat goals be?<\/h4>\n

   The American Council on Exercise uses the following categories based on percentage of body fat:<\/p>\n

   <\/a><\/p>\n

   Tim Ferriss Four Hour Body: Body Fat Goals<\/span><\/h2>\n

   For Men:<\/h3>\n

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   • If obese, aim for 20%<\/strong><\/li>\n
   • If you have just a bit of extra padding, aim for 12%<\/strong><\/li>\n
   • Click here for a\u00a0Large Blown Up Version of these Photos<\/a><\/strong><\/li>\n<\/ul>\n

     <\/a><\/p>\n

     For Women:<\/strong><\/h3>\n

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     • If Obese, aim for\u00a025%<\/strong><\/li>\n
     • If you have just a bit of extra padding, aim for18%<\/strong><\/li>\n
     • Click here for a\u00a0Large Blown Up Version of these Photos<\/a><\/strong>
       \n<\/strong><\/li>\n<\/ul>\n

       <\/a><\/p>\n

       _____________________________________________<\/p>\n

       Step III. Choose the Best Tool and Schedule a Session<\/h2>\n

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       • If your over 30% body-fat, avoid calipers and use DEXA, BodPod, or ultrasound, in that order.<\/li>\n
       • If you are under 25%, still aim for DEXA, BodPod, or ultrasound.<\/li>\n
       • If you cannot find these opt for calipers with a qualified professional and request the 3-point or 7-point Jackson Pollock Algorithm.<\/li>\n<\/ul>\n

         Professional Resources:<\/p>\n

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         • BodPod<\/a>: Use this site to find BodPod assessment centers<\/li>\n
         • BodyMetrix<\/a>: Hand-held device uses ultrasound to measure body composition down the the millimeter.<\/li>\n
         • Find DEXA<\/a>: About $49 use this to find a local center.<\/li>\n<\/ul>\n

           _____________________________________________<\/p>\n

           Tim’s\u00a0Recommended\u00a0Tools for Body Composition:<\/strong><\/p>\n

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           • Escali High-Capacity Bathroom Scale with Body Fat\/Body Water Monitoring (440lb \/ 200kg)<\/a>: Measures weight and percentage of body fat for up to 10 users.<\/li>\n
           • Withings Wifi Body Scale<\/a> ($159,\u00a0really great scale automatically uploads your tracking data to the web each time you step on the scale, a bit pricey but well worth the investment)<\/li>\n
           • Orbi Tape Measure<\/a>: The armed\u00a0services’ choice for physical examinations.<\/li>\n
           • Slim Guide Skinfold Calipers<\/a>: These are the most widely used calipers in the world.<\/li>\n
           • Get all of these products in one click from Amazon.com<\/a><\/li>\n<\/ul>\n

             Related Posts:<\/p>\n

             \n
             • Occam’s Protocol Cheat Sheet<\/a><\/li>\n<\/ul>\n

               Body Analysis Links:<\/p>\n

               \n
               • Useful\u00a0Online Body Fat Calculator<\/a><\/li>\n
               • Useful BMI Calculator<\/a>\u00a0and I-PHONE \u00a0APP<\/a><\/li>\n
               • Ideal Body Weight<\/a> Calculator<\/li>\n
               • Weight Calculator for Weight Loss<\/a><\/li>\n<\/ul>\n

                 DOWNLOAD THE CHEAT SHEET<\/a>!<\/h3>\n

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                 [note color=”#f5f8fa”]You can sign up to receive updates via\u00a0RSS<\/a>\u00a0<\/strong>or\u00a0email<\/a>\u00a0<\/strong>or check out the upcoming\u00a0\u00a04 Hour University<\/a>.\u00a0<\/strong>If you are feeling especially generous and any of this info helped you please share with a like, it makes me feel happy and that should in turn make you feel happy \ud83d\ude42<\/p>\n