Advertising
Advertising

3 Ways To Keep Track of Your Progress

3 Ways To Keep Track of Your Progress

Whether your goal is to lose weight or to gain muscle, you definitely need to keep track of your progress. You might think that you can rely on your intuition and you will “feel it” when you reach your goal, but this is not the best method! Because you have to live with yourself each and every second you are so familiar with your body that you will barely notice any difference.

Even though you will lose (or gain) a few pounds you will mostly feel exactly the same. If you ever lost weight you know what we are talking about and you also know the feeling of meeting with someone you haven’t seen in a long time and they say “Wow, you lost a lot of weight!” when you actually didn’t feel any differently. You don’t always need to rely on the opinions of other people because here are 3 great ways to keep track of your progress yourself:

Advertising

1. Weigh Yourself (including Body Fat)

Whether you want to lose weight or gain muscle this is definitely the first step you need to take, but it’s not the only one! Weight can be a good measure for progress but it’s NOT the most accurate one. Let’s say that you want to lose weight and look great naked. You might not lose any pounds, and you might even gain some. Guess what? It is possible that you look much better! In this case you lost a good amount of fat and gained some muscle instead. So in this case the weight itself is not a good measurement and you need to also measure the percentages of body fat and lean muscle mass. You can do this with a digital scale that uses the Bioelectrical Impedance Analysis, with some fat calipers or by using an online calculator (this is the least accurate method).

Advertising

So find your percentage of body fat (and muscle if possible) and keep track of them over time. If you see your fat going down and your muscle going up, you are definitely on the right track. The best time to weigh yourself is once every 4 weeks. You can also weigh yourself every week, but in this case you won’t see big changes. You definitely DON’T need to weigh yourself every day like some people do. Compare the results of each month and as time goes by you will also be able to compare overall results (your progress in the last 6 months, in the last year and so on).

Advertising

2. Measure Yourself

Besides weight and body fat, you also need to take accurate measurements of different body parts. If your goal is to lose weight then you definitely need to measure your waist and ladies might want to measure their hips as well. On the other hand, if you are looking to gain muscle you need to measure the circumference of your arms, your chest and back, your quads, and your calves. This way you can see exactly which muscle groups are growing faster and which ones still need improvement.

3. Take Photos

Last but not least, you need to take some photos. You might not feel in the mood to take photos of your body right now, but keep in mind that one day you will compare your dream body with your “before” photos and you will be very proud of yourself. As long as you keep these photos private, there is nothing to worry about. Who knows, maybe one day you will be featured on websites or magazines as one of those truly inspirational body transformations. Just as with weighing yourself, you don’t need to take these photos very often. Once every month should be fine to see some changes and when comparing photos taken in different months or years, you will definitely see improvements.

So feel free to use any of these methods but for more accurate results we definitely recommend using all 3 of them. Are there any other aspects we missed? Let us know in the comments area below.

Advertising

More by this author

Craig Wilson

Craig Wilson is a big Fitness enthusiast, Author and owner of Body-Buildin.com.

12 Practical Tips To Stay Fit For Christmas 6 Successful Habits of People Who Lost Weight 15 Bodybuilding Tips for Beginners 3 Ways To Keep Track of Your Progress

Trending in Health

1 15 Simple Ways to Boost Your Emotional Health 2 How to Relieve Stress: 9 Quick Relaxation Techniques 3 5 Simple Ways to Relieve Stress Effectively 4 15 Brain Foods That Will Super Boost Your Brain Power 5 10 Comics About Periods That Only Women Would Understand

Read Next

Advertising
Advertising
Advertising

Last Updated on December 9, 2019

5 Simple Ways to Relieve Stress Effectively

5 Simple Ways to Relieve Stress Effectively

Everyone experiences mental stress at one time or another. Maybe you’re starting a new career, job, or business, or you feel incredibly overwhelmed between work, parenting, and your love life (or a lack of it). It could even be that you simply feel that you have way too much to do and not enough time to do it,  plus, on top of everything, nothing seems to be going the way it should!

Yup, we all experience mental stress from time-to-time, and that’s okay as long as you have the tools, techniques and knowledge that allow you to fully relieve it once it comes.

Here are 5 tips for relieving mental stress when it comes so you can function at your best while feeling good (and doing well) in work, love, or life:

1. Get Rationally Optimistic

Mental stress starts with your perception of your experiences. For instance, most people get stressed out when they perceive their reality as “being wrong” in some way. Essentially, they have a set idea of how things “should be” at any given moment, and when reality ends up being different (not even necessarily bad), they get stressed.

Advertising

This process is simply a result of perception and can be easily “fixed” by recognizing that although life might not always be going as YOU think it should, it’s still going as it should—for your own benefit.

In fact, once you fully recognize that everything in your life ultimately happens for your own growth, progress, and development—so you can achieve your goals and dreams—your perception works in your favor. You soon process and respond to your experience of life differently, for your advantage. That’s the essence of becoming “rationally optimistic.”

The result: no more mental stress.

2. Unplug

Just like you might need to unplug your computer when it starts acting all crazy, you should also “unplug” your mind.

Advertising

How on earth do you unplug your mind? Simple: just meditate.

It isn’t nearly difficult or complicated as some people think, so, if you don’t already meditate, give it a try. Whether you meditate for 5 minutes, 30 minutes, or 2 hours, this is a surefire way to reduce mental stress.

Meditation has been scientifically proven to relax your body (resulting in less mental stress), while also reducing anxiety and high blood pressure.

3. Easy on the Caffeine

Yes, we know, we know—everyone loves a nice java buzz, and that’s okay, but there’s a fine line between a small caffeine pick-me-up and a racing heart and mind that throws you into a frenzy of mental stress.

Advertising

Try giving up caffeine for a while and see how you feel. And, if that’s completely out of the question for you, at least try to minimize it. You might find that lots of your mental stress mysteriously “disappears” as your caffeine intake goes down.

4. Attack Mental Stress Via the Back Door

That’s right: your body and mind are part of the whole being, and are constantly influencing and affecting each other. If you’re experiencing a lot of mental stress, try to reduce it by calming your body down—a calm body equals a calmer mind.

How do you calm your body down and reduce physical stress? A  great way to reduce physical stress (thereby reducing mental stress) is to take natural supplements that are proven to reduce stress and anxiety while lifting your mood. Three good ones to look into are kava-kava, St John’s wort, and rhodiola rosea:

  • Kava-kava is a natural plant known to have mild sedative properties, and you should be able to find it at your natural health food store or vitamin store. It’s available in capsules or liquid extract form.
  • St John’s wort is a natural flower used to treat depression. Again, it’s found at your local health store in capsules or liquid. Because it uplifts mood (enabling you to see the brighter side of all experiences) it helps relieve mental stress as well.
  • Rhodiola rosea is a natural plant shown to reduce stress and uplift mood, and Russian athletes have been using it forever. Like the other two supplements mentioned, rhodiola rosea can be found at your natural health store in capsule or liquid form.

While these supplements are all natural and can be very helpful for most people, always check with your health care provider first as they can cause side-effects depending on your current health situation etc.

Advertising

5. Good Old-Fashioned Exercise

This tip has been around forever because it works. Nothing relieves mental stress like running, kickboxing—you name it. Anything super-physical will wipe out most of your mental stresses once the exercise endorphins (happy chemicals) are released into your brain.

The result: mental stress will be gone!

So, if you’re feeling overwhelmed or just plain stressed, try using some of the above tips. You can even print this out or save it to refer to regularly.

More to Help You Feel Relaxed

Featured photo credit: Radu Florin via unsplash.com

Read Next