This post is part of the GenFit program, an online fitness course designed to help you meet your health and fitness goals. After reading this, if you are inspired to take charge of your life, to become fitter, leaner, and stronger, send me a message and I’ll tell you more about the program. GenFit is a place where I share even more ideas to help you achieve your health and fitness goals; and comes with a small community of people to help encourage and support you on your journey. Are you ready to be the best version of yourself?
I think progress tracking is a non-negotiable. If you have specific fitness goals like losing 10 pounds, reducing your body fat by 5%, or running a half marathon, you need to track your progress. The thing about goals is that they only matter if they’re measurable. How are you supposed to know if you’ve achieved your goal if you haven’t tracked from the beginning? The greatest thing about it, is when you get to reflect on what you’ve done. People with transformations, big and small, don’t see it in the day to day, only when they’ve taken some time to reflect. So what do you track?
- Pictures: A picture is worth a thousand words, and since muscle weighs more than fat, pictures can be a better indicator of progress.
- Weight: This is the standard thing to track. I think it is most important if you are over or underweight. You want to make sure you get yourself to, and maintain a, health weight.
- Body fat: Obesity is more about one’s body fat percentage than it is about weight. The major healthy risks associated with obesity are more about body fat percentage than about weight. This number is more important to keep tack of because you want to keep it relatively low even if your weight is high. Rememberer, muscle weighs more than fat. I also want to point out quickly, women require more body fat than men.
- Measurements: I like to measure my calves, thighs, hips, waist, chest, and arms. If you are overweight, you may consider measuring your neck as well.
- Fitness test: Do as many push ups as you can for one minute. Then do the same thing for sit ups and squats. Now, run a mile as fast as you can. Record all those numbers. They can help show your strength and endurance.
Now that we’ve recorded all the preliminary data, the question becomes how often do we measure. The answer is that it is up to you. I have a history of anorexia so I measure once per month. That helps me to see my progress but not obsess. A lot of people like to weigh in once per week, which is also fine. I would discourage you from weighing in everyday because your weight will fluctuate. There is so much involved in it. Have you eaten today, are you dehydrated, where are you in your monthly cycle, was yesterday Thanksgiving? There are so many factors, and everyone’s weight fluctuates day to day, even within the same day. I think taking a step back and having a bigger picture of your whole month or whole week can provide a more accurate representation of your body composition.
Using a fitness binder can really allow you to see your progress and be encouraged by all of your accomplishments. That is the best motivation you have to continue on your health and fitness journey.
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Thank you, have a sparkly day!