This is probably one of the biggest secrets to success. When you are tracking your
progress, you have solid data showing whether you are moving in the right direction or not.
From this data, you can make the correct adjustments.
Take Before, During And After Photos.
You will see yourself every day. You will barely notice the changes because you live them. Take a photo every week or every month and stick them on your bathroom mirror to compare. Think about a friend or family member that has recently bought a puppy.
If you haven’t seen them for a while, the puppy will grow dramatically over a couple of months. You will see the changes, but your friend or family member won’t have noticed as much, simply because they live through the growth and see it every day.
Get Some Scales That Will Give You A Body Fat % Reading.
These can cost as little as $30 from a department store. Read the instruction manual and get set up. Get on them every morning as soon as you finish toilet duties, and record the results.
I have sticky notes stuck above my scales next to the toilet. You may only see small improvements each week, but believe me, they add up.
Use Skin-Fold Callipers And Tape Measurements.
Buy a small tape measure to track your girth measurements or get skin fold testing or a body composition analysis to track changes in your body composition. The scales might say one thing, but it doesn’t paint the whole picture. Using these more advanced methods will ensure you are building or maintaining Lean Body Mass (LBM) whilst decreasing body fat levels.
Clothes.
How your clothes fit can indicate changes in the body. Muscle is denser than fat, which takes up less space. If the scales haven’t changed up or down, however your clothes are fitting better, you can put money on having built some muscle and lost some fat. This ties in with the tape measure results.
Any reduction in girth measurements will mean a reduction in weight and/or body fat levels.
Fitness Test Yourself, According To Your Goals.
Run 5km. Do Max push-ups in 2 minutes. Hit a Max set of pull-ups. Test your 3RM dead lift or bench press. Time your performance on a benchmark WOD. Use this as your baseline, test every fortnight or so, and record your results on a spreadsheet, a journal or a notebook. This can go with your scale and body composition results. If you go to the gym and lift weights, record what you lift each workout, and aim for trends of improvement.
Sign up to ‘My Fitness Pal’.
Think of this as your electronic food diary. You input your age, weight, sex, goals,
and activity levels etc. and the App will give you a rough idea of how many calories
you need per day to hit your ideal body weight. You then log everything you
consume, and it will break down all your macro-nutrients throughout the
day. Play around with this for a few days, and then start seriously logging
everything that goes into your mouth. Don’t get too caught up with this, I will
explain it in the simplest terms in coaching content. However, this is extremely
important to know. If you are over-eating, we can make some adjustments. If you are
under-eating, you may have caused metabolic damage which will need to be
addressed prior to eating to build muscle or burn fat.
“Yes, this is a great platform and it will give you a ballpark figure, but it will not be 100% accurate. There are a number of other factors which must be taken into account. Don't be consumed with the numbers, just use them as a reference.”
#4 Progress Tracking; Objective Tracking
In this video, This episode dives into objective tracking tools. This is the data that gives tangible numbers on how everything that you are doing on a daily basis is affecting your body
composition and performance goals.
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