1. Calculate your BMI.

A good assessment of your ideal weight takes into account the composition of your body - how much of your weight is lean body mass (muscle and bone) and how much is body fat. To obtain an estimate of your Body Mass Index please enter your gender, height, weight and then select the 'Calculate' button.

2. Take photographs of yourself (front and side).

Taking pictures will enable you to actually see the changes that you undertake. The pictures serve as a reference that you should keep for yourself. To get the best from the pictures you take...

- Put the date upon the back of the pictures you take.
- Make sure that there is adequate lighting.
- Wear something that shows your body i.e. underwear or non-baggy clothing.
- Try to take the pictures from the same place, as the constant background will allow you to see the changes clearer.
- Remember to take the front and side view of your body.

3. Record your body measurements.

The empirical data you record will allow you to see how you develop through figures. This form of measurement is particularly good as it will let you see when you were making the best and worst progression. This will then give you something to use as a basis to experiment with food and the type/ duration of exercises that you perform.

Download the body measurement pdf