Why should you keep track on your fitness evolution progress? Simple! To know where you came from, where you’re at and where you are you going – in your fitness regimen of course. It’s not really the rise and fall of statistics at a certain day that matters. The secret is in the logging of the details. However, it’s not just measuring. It’s also analyzing. This is why “how” to measure is also essential.
It is not just about weighing your body in the bathroom scale. Not unless you only want to know how much weight you gain or lost. Total wellness involves stamina, speed and nutrition. Try these measuring guidelines for the 3 common measuring methods:
Weigh Before and After Meal Time
Food consumption and water retention can add up to your weight. Naturally, it is best to step on to the bathroom scale upon waking up. Then do it again after dinner time. This way, you will have record for your actual weight and additional weight you put on based on your diet and water intake..
Log Cardio Time at two Stages
Log time accumulated on Cardio exercise. Thread milling, stationary biking or rowing are timed automatically. Know your comfortable level and end point. You will be surprised. Your record will show the increase or decline of your endurance or stamina at a certain point. Knowing your capacity can guide you in your daily activities. The good thing is, you won’t exhaust your energy because you can estimate the duration of time when you are about to start struggling.
[VIDEO] Watch the considerations in tape measuring certain parts of the body…expanded or not!
Tape Measuring in various Parts
Charting your gains by listing measurement with a tape measure is a very accurate method. Measure the circumference of forearms, biceps, chest, stomach, legs and calves flex or unflex. Those will give you the fact if you’re gaining or not. Basically if the measurement has increased then it is an indication that you are gaining – but not only weight but perhaps muscles as well.
Design or update Workout Plans Accordingly
All the information that you’ve logged in will comprise your fitness record. This is where you can find out if weight increase is needed in certain areas, if over-training is an issue, if diet program works and most of all, if you have established the ideal endurance rate for you. Other measuring methods also include:
- Body Fat Composition:(Body fat percentage multiplied by weight). Good body fat percentage for good muscle definition is about 7-9% or even 10%. Professional and serious bodybuilders usually aim for about 4-6% body fat which is a challenge to get.
- Check on Muscles Gained: To find how much muscle you gained, find out how much non fat body weight you had before you gained 20 pounds and after you gained 20 pounds. As an example, if before you gained 20 lbs you had 90 lbs of non fat body mass and after gaining 20 lbs you had 108 pounds of non body fat weight. Take 108 minus 90 to get 18 pounds of gained non fat mass.
The mirror can also tell you right in front of your face that you are getting fat or thin. It’s just a matter of denying it or doing something about it. However, statistics don’t lie and if you have logged a complete record, the more you are inclined to work on making improvements on problem areas. You’ll never workout blindly again!