Measuring progress is a very personal thing.
For someone, progress may be seeing changes in the mirror. For someone else it may be seeing their numbers go up on their lifts, or feeling stronger in their day-to-day life. For someone else, it may be eating vegetables more consistently.
You get the idea!
The important thing is that you decide on a way (or ways) to measure progress that you feel comfortable with. This is because as time progresses you will need something to look at and show you that you are making progress.
And remember, it’s all just data!
If your goal is body recomposition (fat loss or muscle gain) then I would like you to do these!
No one has to see these. I won’t look at them if you don’t want me to, but I need you to take them. They are so motivating to look back on and you will wish you had
- Take 3 photos – front, side and back.
- Take them in similar clothes each time (minimal), same lighting, same location and same time of day if possible
- Take these every two weeks
- Upload them to the app
These are another great thing to track if body recomposition is your goal.
You only have to measure waist, arms and thighs.
The scales are not a great measure of acute changes in body recomposition, but they can show trends over time.
If you are going to weigh yourself, here are a few tips:
- Stay consistent. Ideally weigh yourself first thing in the morning before you eat or drink anything, without clothes on and every day. Then take your lowest weight that week and use that
- You can weigh yourself once every week, but it will be less accurate
- The scale weight will always fluctuate even if you are losing body fat
If you have an emotional attachment to the scales, then please let me know and we will decide whether we use it or not. If it’s something you feel too strongly attached to then we simply won’t use it. How you look, feel and perform are way more important than how much you weigh.
Performance goals are great. These could be things like getting your first pushup or pullup, increasing your strength or run time.
Finally and most importantly, your non-negotiables.
These are also what we call our “process goals”.
These are the key things I will have set you that will get you closer to your goal.
If you manage to hit all of these then you have had a successful week irrespective of what the scales say!