1) Weigh-in at the start of every month. Weighing should be done on the same scale, at the same time (preferably first thing in the morning before meals). 2) Close tracking of weekly physical activities/workouts. 3) Tracking of food intake (frequency, quantity, food type/quality). 4) Track your cheat list, like how often will you pig out, have dessert, etc. 5) Other personal goals such as improving endurance, lowering blood sugar, weight loss, weight gain, sport-specific, etc. 6) Most important, be honest.
Scoring: 1) 6 categories, max winning score of 6-0. 2) Scoring tallied on a monthly basis with weekly stat updates. Well use metric (meters for height, kg for weight). 3) Ideally, you should have a device to track body fat %. Either use body fat calipers, scales, or visit your nearest drug store or grocery for those coin-operated weighing scales with BMI and body fat % scales. BMI Difference Lets use this site for calculation http://www.hpb.gov.sg/hpb/default.asp?pg_id=997. Measurements all measurements should be performed by someone else while standing and in a relaxed state (unflexed) a. Chest Measurement Put your arms to the side with shoulders back, measure one inch above the nipple area. b. Waist Measurement Measure right below your belly button. c. Thigh Measurement 2 inches from your crotch. d. Upper Arm Right under the armpit, below the deltoid. Body Fat % - Either use a body fat caliper (learn how to use one correctly) or use a BF calculating scale, refer to #2.
