Tracking progress and monitoring results
Hey guys so the good stuff starts today and getting after those goals starts today. What I want you to do for your own motivation is to be able to gauge progress with cold hard facts and measurements. Too many people rely on “I feel like I’m getting fitter” or ‘I feel like it’s working”. Feel is not tangible…data is. So…to see if this shizz is working for you or to maybe highlight how eating might be affecting your results..you need to give yourself a yardstick week to week.
- Do the photo thing, even if you never wheel them out for public viewing. That start up photo could be worth its weight in gold and inspirational for others if you end up happy to share your story and results! It’s good for posterity too if you make a permanent change and to show yourself what you can do with some mental grit and determination.
Make it colour
show some skin
take from same position in same clothing (front, side. back).
update photos weekly or start and finish (up to you)
keep the shots consistent and a light background should work best
changing position or location could alter perception of the change
Waist measurement at the narrowest point for ladies- just under the belly button for guys (go for average recording of three attempts for both waist and hips)
hips at the widest point (can then check your waist-to-hip ratio)
.9 for men and .7 are a good shout for health and wellness
Take waist measurement and divide by hip measurement to get waist-to-hip ratio (WHR)
A WHR of .8 and above for women and .95 for men could indicate an increased risk of diseases related to insulin resistance. Even if you just measure your waist week to week and it decreases its all good! If it goes up….BAD!!!
I really want you to measure your body fat and lean mass also. The US Navy method is available as a link below. Anyway, why this can be useful is to possibly tweak your protein/carbs/fats if everything is dropping off (muscle and fat = BAD!) Ideally you don’t want to be losing all that hard earned lean muscle mass as it could go hand in hand with strength/fitness losses also. Take measurements at the same time of day (I always do it first thing in the morning before eating) and same particular day each week. When using scales also look to use the same set and in the same place (e.g. in the bathroom on a flat solid floor).
click here: BODY FAT CALCULATOR
Some important things I want to get across that people in the Fitness industry find really difficult getting across to women due to the diet industry and mixed messages of female interest mass media. I’ll use Staci’s story again (read here)..as she smashes a lot of the myths going around within female media.
-WEIGHT LOSS ON THE SCALES DOES NOT TELL THE FULL STORY (YOU COULD BE LOSING MUSCLE AND FAT)
-WE WANT BODY COMPOSITION CHANGE: BODY FAT GOES DOWN, LEAN MASS GOES UP.
-WHEN WE GET THIS HAPPENING SOMETIMES THE SCALES MAY NOT CHANGE BUT YOUR COMPOSITION DOES = GOOD!!
-WEIGHTWATCHERS/SLIMMING WORLD ETC DO NOT FOCUS ON BODY COMPOSITION AND ARE ONLY INTERESTED IN TOTAL WEIGHT LOSS…NOT NECESSARILY LONG TERM HEALTHY MAINTAINENCE.
-HAVING MORE LEAN MUSCLE MASS IN YOUR BODY REQUIRES MORE CALORIES TO FUEL YOU. WHICH MEANS YOU ARE MORE EFFICIENT AT BURNING CALORIES THAN IF YOU WERE LOW IN LEAN MUSCLE MASS.
One final thing to note guys is that fitness of whatever form will only give so much in terms of a result.
“You cannot out-train a bad diet”. “Abs are made in the kitchen”. This is probably the more important element of the two and I can’t tell you that you’ll be able to eat whatever you want when you want and get the physique you really want. Everyone has to come to their own decision on what they are after and what they are willing to do to get there. Nutrition is something we can look at if the desire is there but I’m not going to force anything on you. The door is open and if you feel you need something to accelarate results just have a word. Here’s a testimonial from Mike at my old gym on how I helped him.
I’ll see you all later….’let’s do this’!!