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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 January 26, 2021

Science Says A Glass Of Red Wine Can Replace 1 Hour Exercising

Science Says A Glass Of Red Wine Can Replace 1 Hour Exercising

Are you a red wine drinker? What if I tell you sipping in a glass of wine can equate to an hour of exercise? Yup, it’s tried and tested. A new scientific study has just confirmed this wonderful news. So next time you hold a glass of Merlot, you can brag about one hour of hard workout. Rejoice, drinkers!

What the study found out

“I think resveratrol could help patient populations who want to exercise but are physically incapable. Resveratrol could mimic exercise for the more improve the benefits of the modest amount of exercise that they can do.”

(applauds)

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I’m not saying this, but the study’s principal investigator Jason Dyck who got it published in the Journal of Physiology in May.

In a statement to ScienceDaily, Dyck pointed out that resveratrol is your magic “natural compound” which lavishes you with the same benefits as you would earn from working out in the gym.

And where do you find it? Fruits, nuts and of course, red wine!

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Did I forget to mention Dyck also researched resveratrol can “enhance exercise training and performance”?

There are limits, of course

But, all is not gold as they say. If you’re a lady who likes to flaunt holding a glass of white wine in the club or simply a Chardonnay-lover,you have a bad (sad) news. The “one hour workout” formula only works with red wine, not non red wines. And don’t be mistaken and think you’ve managed 4 to 6 hours of workout sessions if you happen to gulp down a bottle of red wine.

And what can replace the golden lifetime benefits of exercise?Exercise is just as important as you age. Period! But hey, don’t be discouraged; look at the bigger picture here. A glass of red wine is not a bad deal after all!

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The health benefits of red wine

But just how beneficial is the red alcoholic beverage to your body? As we all know red wine is a healthier choice youc an make when boozing.

Let’s hear it from a registered dietitian. Leah Kaufman lists red wine as the “most calorie friendly” alcoholic beverage. Sure, you won’t mind adding up to a mere 100 calories per 5-ounce glass of red wine after you realize it contains antioxidants, lowers risk of heart disease and stroke, reduces risk of diabetes-related diseases, helps avoid formation of blood clots and lowers bad cholesterol level.

Wantmore? Wine could also replace your mouthwash because the flavan-3-ols in red wines can control the “bad bacteria” in your mouth.To add to that list of benefits, moderate wine drinking may be beneficial for your eyes too – a recent study mentions.

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Be aware of the risks, too

Having mentioned all the ‘goods’ about red wine, you cannot underplay the fact that it is still an alcohol, which isn’t the best stuff to pour into your body. What is excessive drinking going to do to your body? Know the risks and you should be a good drinker at the end of the day.

However, you don’t want to discard the red vino from your “right eating”regimen just because it stains your teeth blue. M-o-d-e-r-a-t-i-o-n. Did you read that? That’s the operative word when it comes to booze.

By the way, when chocolate is paired with wine, particularly red, they can bring you some exceptional benefits towards your health.But again, if you tend to go overboard and booze down bottles after bottles, you are up for the negative side of alcohol, and we all know what too much of sweetness (sugar) can do to our body (open invitation to diabetes and heart diseases if you aren’t aware).

Folks, the red grape beverage is certainly a good buy to have a good hour’s worth of cardio, provided you keep the ‘M’ word in mind. Cheers!

Featured photo credit: James Palinsad via flickr.com

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