Body fat measurements is now considered an important factor in assessing nutritional status and level of general fitness. It is much more meaningful than weight alone, since the height-weight charts do not take into account body composition. For example, many professional athletes are virtually solid muscle, yet are classified obese by the height-weight charts. Since muscle weights more than fat, you can add muscle and lose body fat and you weight will remain the same.  While there are many ways by which to estimate percent body fat, the procedure of underwater weighing is generally accepted as the standard against which other methods, including skinfold values, are compared. However, underwater weighing is tedious, expensive, and does not lend itself to mass screening applications. The foremost accurate way in measuring body fat are based on: using one method, by the same person, using the same areas.  You can use percent body fat values below to estimate fitness levels.

Level	Men	Women
Excellent	< 12	< 18
Good	12 - 16	18 - 20
Acceptable	17 - 20	21 - 25
Fair	21 - 23	26 - 29

Body Measurements

Measure yourself once an month

Date	Weight	Body Fat	Neck
Waist	Hips	Thighs	Chest
Shoulders	Biceps	Forearms	Calves

Date	Weight	Body Fat	Neck
Waist	Hips	Thighs	Chest
Shoulders	Biceps	Forearms	Calves

Date	Weight	Body Fat	Neck
Waist	Hips	Thighs	Chest
Shoulders	Biceps	Forearms	Calves

Date	Weight	Body Fat	Neck
Waist	Hips	Thighs	Chest
Shoulders	Biceps	Forearms	Calves

Date	Weight	Body Fat	Neck
Waist	Hips	Thighs	Chest
Shoulders	Biceps	Forearms	Calves

Date	Weight	Body Fat	Neck
Waist	Hips	Thighs	Chest
Shoulders	Biceps	Forearms	Calves

Date	Weight	Body Fat	Neck
Waist	Hips	Thighs	Chest
Shoulders	Biceps	Forearms	Calves

Strength

Perform a number of warm-up sets - then record your maximum weight for each exercise below (maximum weight is the weight you can only do one of)

Date	Leg Press	Bench Press
Curl	Lat Pulldown	Tricep Press
Shoulder Press

Date	Leg Press	Bench Press
Curl	Lat Pulldown	Tricep Press
Shoulder Press

Date	Leg Press	Bench Press
Curl	Lat Pulldown	Tricep Press
Shoulder Press

Date	Leg Press	Bench Press
Curl	Lat Pulldown	Tricep Press
Shoulder Press

Date	Leg Press	Bench Press
Curl	Lat Pulldown	Tricep Press
Shoulder Press

Date	Leg Press	Bench Press
Curl	Lat Pulldown	Tricep Press
Shoulder Press

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