Body Fat Percentage - 3 site skinfold test

Your objective is simpler - continual improvement and a lifestyle change. Write down your waste measurement and perhaps one caliper reading and watch from month to month how the number improves.

Here is the 3 site skinfold process.

Measure the skinfolds when the skin is dry, before exercise, and when you're not overheated.

Measure each skinfold 3 times and use the 2 which agree. Pinch the skin as shown.

• SITE 1 - CHEST. A diagonal fold taken one half of the distance between the nipple and the anterior auxiliary. (The anterior auxiliary line is the crease where the top of the arm, when hanging down, meets the chest - the armpit.)
• SITE 2 - ABDOMINAL. A vertical skinfold measurement taken 2.5 cm (one inch) to the right of the umbilicus (navel).
• SITE 3 - THIGH. A vertical skinfold measurements taken half the distance between the patella (knee cap) and the inguinal crease (the skin crease between the thigh and the hip). The leg should be straight and relaxed.

The 3 Site Skinfold for Women

• SITE 1 - TRICEPS. With the arm resting comfortably at the side, take a vertical fold parallel to the long axis of the arm midway between the prominent bone at the top of the shoulder (acromion process) and the tip of the elbow (olecranon process).
• SITE 2 - SUPRAILIAC. Take a diagonal fold following the natural line of the iliac crest, just above the hip bone.
• SITE 3 - THIGH. A vertical skinfold measurements taken half the distance between the patella (knee cap) and the inguinal crease (the skin crease between the thigh and the hip). The leg should be straight and relaxed.