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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:

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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).

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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).

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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.

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Craig Wilson

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

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Last Updated on February 17, 2020

5 Reasons Why You Should Always Be Who You Are

5 Reasons Why You Should Always Be Who You Are

When it comes to being yourself, there can be a lot of pressure from the outside world as it tries to influence who you are. Living in a society that is constantly developing, it’s important for you to always be yourself from the inside out.

When you deeply know yourself and the boundaries that you have set, you are more likely to experience a fulfilling and rewarding life. Without knowing yourself and establishing those boundaries, you can easily be pushed around and end up on a dirt path.

So how to be who you are and always be yourself?

“Enter through the narrow gate. For wide is the gate and broad is the road that leads to destruction, and many enter through it. But small is the gate and narrow the road that leads to life, and only a few find it” – Matthew 7:13-14

You have the option of taking the path that is broad or taking the path that is narrow. You can either conform to what life wants you to be, or have the courage to remain true to yourself throughout the years. It’s definitely a challenge to have a strong sense of self when we are constantly getting distracted and being influenced by the media and society’s way of life. But if you want to reach your fullest potential in life, it all starts with being yourself.

Why should you always be yourself? Because you will:

1. Live in Alignment With Your Values and Beliefs

Being yourself is all about knowing what you believe in and the values that you live by. When you are not yourself, you will take on the values and beliefs of others. This is when you start conforming to other people’s expectations and way of thinking.

When you know your values and why you do what you do, you will live according to your own values and beliefs.

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2. Establish Your Own Identity

When you are able to have a solid foundation of being you, you are establishing your own sense of identity. No matter what happens in your life, you will always know who you are.

There will be times where you may feel lost or distracted, but if you have your own identity you’ll be able to get back on the right path. Without establishing your own identity, you may easily conform and lose yourself.

3. Build Courage

It takes a great amount of courage when you decide to take the path that goes against the crowd. The reason why the majority of people take the broad path is because it’s easy.

It’s easy to just follow the crowd. It’s more of a challenge when you stay true to yourself and establish your own identity. This challenge of always being yourself takes courage and inner strength. No matter what comes your way, you’ll know how to handle it.

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4. Establish Boundaries

When you are always yourself, you know what your limits are and the boundaries that you have set for yourself. When people cross your boundaries, you will know.

But if you don’t establish boundaries, people may very well walk all over you and take advantage of you. If you are always yourself and you establish boundaries, you are more likely to be aware when people start taking advantage of you.

Create and establish your boundaries.

5. Find Focus and Direction

When you are always yourself, you are more likely to have focus and direction in your life. Imagine someone who is constantly conforming to other people’s expectations, do you think this person has focus and direction? I don’t think so.

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When you stay true to who you are, you are more likely to know the goals you want to accomplish and how to go about accomplishing them. You are able to stay focused and know which direction to take in order for you to accomplish your goals.

No matter what you experience in life, the only person that will always remain constant is you.

More Tips about Staying True to Yourself

Featured photo credit: María Victoria Heredia Reyes via unsplash.com

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