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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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More by this author

Craig Wilson

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

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Last Updated on March 24, 2021

8 Smart Home Gadgets You Need in Your House

8 Smart Home Gadgets You Need in Your House

We’ve all done it. We’ve gone out and bought useless gadgets that we don’t really need, just because they seemed really cool at the time. Then, we are stuck with a bunch of junk, and end up tossing it or trying to sell it on Ebay.

On the other hand, there are some pretty awesome tech inventions that are actually useful. For instance, many of the latest home gadgets do some of your work for you, from adjusting the home thermostat to locking your front door. And, if used as designed, these tools should really help to make your life a lot easier—and that’s not just a claim from some infomercial trying to sell you yet another useless gadget.

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Take a look at some of the most popular “smart gadgets” on the market:

1. Smart Door Locks

A smart lock lets you lock and unlock your doors by using your smartphone, a special key fob, or biometrics. These locks are keyless, and much more difficult for intruders to break into, making your home a lot safer. You can even use a special app to let people into your home if you are not there to greet them.

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2. Smart Kitchen Tools

Wouldn’t you just love to have a pot of coffee waiting for you when you get home from work? What about a “smart pan” that tells you exactly when you need to flip that omelet? From meat thermometers to kitchen scales, you’ll find a variety of “smart” gadgets designed to make culinary geeks salivate.

3. Mini Home Speaker Play:1

If you love big sound, but hate how much space big speakers take up, and if you want a stereo system that is no bigger than your fist, check out the Play:1 mini speaker. All you have to do is plug it in, connect, and then you can stream without worrying about any interruptions or interface. You can even add onto it, and have different music playing in different rooms.

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4. Wi-Fi Security Cameras

These are the latest in home security, and they connect to the Wi-Fi in your home. You can use your mobile devices to monitor what is going on in your home at all times, no matter where you are. Options include motion sensors, two-way audio, and different recording options.

5. Nest Thermostat

This is a thermostat that lives with you. It can sense seasonal changes, temperature changes, etc., and it will adjust itself automatically. You will never have to fiddle with a thermostat dial or keypad again, because this one basically does all of the work for you. It can also help you to save as much as 12% on heating bills, and 15% on cooling bills.

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6. Smart Lighting

Control your home lighting from your remote device. This is great if you are out and want to make sure that there are some lights on. It is designed to be energy efficient, so it will pay for itself over time because you won’t have to spend so much on your monthly energy bills.

7. Google Chromecast Ultra

Whether you love movies, television shows, music, etc., you can stream it all using Google Chromecast Ultra. Stream all of the entertainment you love in up to 4K UHD and HDR, for just $69 monthly.

8. Canary

This home security system will automatically contact emergency services when they are needed. This system offers both video and audio surveillance, so there will be evidence if there are any break-ins on your property. You can also use it to check up on what’s happening at home when you are not there, including to make sure the kids are doing their homework.

Featured photo credit: Karolina via kaboompics.com

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