Next, measure the circumference of your arms at the biceps and triceps at the moment of maximum muscle tension. This is important because – when you lose the excess fat – it will be replaced with muscle, so the tension plays a significant part. The circumference of your arms will differ greatly from person to person, so evaluate the expected loss approximately. Again, remember that you define your goals, and there’s nothing wrong with you if the actual results turn out a little different. But the goal absolutely has to be set because you have to attain the weight you planned for, and you have to have the waist you wanted too. Everything else should only be regarded as a guideline. Ultimately, I recommend that since today you start to record your measurements every 7 days. Give serious consideration to this, because it’s not uncommon for our acquaintances to flatter us when telling us we look great. It’s important to understand that the people around us are like our mirrors. So if you change, the reflection will change too. You will turn into a different person, and most likely you will have new friends, as the old ones won’t match the «new you.» I will talk in detail about this later, so stay tuned. After measuring your arm circumference, set a goal! Move ahead!

And now, let’s have a look at your waistline. When measuring your waist, position your abdomen correctly, stand straight, and don’t suck in your belly or bulge it outward. Check your torso for the narrowest place – that’s the waist (don’t measure too low on the sides, as you’ll be measuring what’s called the abdominal zone, which will be measured later). The waist and abdomen area must be measured when you stand in front of the mirror. It’s impossible to adequately estimate the size of your waist without a mirror, because you will surely bend while measuring and thereby increase your waistline by 1-2 cm. The mirror reflection will be more than helpful to avoid mistakes in measurement. It’s much easier to be precise when talking about your expected waist perimeter as compared to arms or neck measurements, for example, because we can be certain that a slender female waist is 60-70 cm, depending on the height. For example, if the girl is 155 cm tall, then her waist should not exceed 60 cm. If she is 165 cm, then her waist circumference should be less than 65 cm. For girls whose height is 170-175 cm, a waistline of 70 cm may look slim and nice. Accordingly, the taller the person is, the greater the waist perimeter. The measurements for men are slightly different and reach 75-85 cm depending on the height. That is, a man who is 170 cm tall should strive for a waist size of 75 cm. If his height is 180 cm, the waist measurement should show 80 cm, and those men who are 190 cm and above will look healthy and handsome with a waist size of 85 cm. Please note that if your goal is losing 5 kg, then you will not be able to reduce your waist by 10 cm. If you want to reduce your weight by 5 kg, then you can expect a loss of 3-4 cm in the waist. If your goal is losing 10 kg, then you will shed 7-8 cm in the waistline area. If you decide to lose 20-30 kg, then you can reduce your waist by 16-22 cm. Record your current waistline in the Burn That Diary, set your target and move on! 

Конец ознакомительного фрагмента.