HOW TO MEASURE YOUR PROGRESS
Have you ever experienced your pants fitting looser while the number on the scale has actually gone up? You feel like you look better, but your weight is messing with your head. We give the scale too much credit. It can go up 5lbs from eating something salty or down 5lbs because you didn’t drink enough. Neither of these movements reflect body composition change, so it shouldn’t be the standard by which we measure progress. It can be a general indicator of moving in the right direction, but there are better ways to keep track of the effects of your training and healthy eating. If you’re trying to measure progress, here’s how to do it!
WHAT YOU’LL NEED:
-Your phone
-Measuring tape
-Somewhere to write it down (nowadays, many food journal apps and even Apple’s Health app will allow you to track body measurements)
TAKE PROGRESS PHOTOS
Find a blank background. A plain, white wall in your home is the perfect spot.
Get in your birthday suit. Ok, not really. But try to either wear your bathing suit or bra/underwear. Make sure to wear the same “outfit” for every photo.
Set your phone camera on a timer from across the room or have someone take the photos for you.
Take unposed/unflexed photos from the front, back, and side (hold your arms straight in front of you for the side profile)
Re-take the photos. Every 2-3 weeks, you will want to do the same thing. Wear the same thing, do it at the same time, stand in the same spot, etc. Try to do this first thing in the morning before you eat or drink anything!
Save in a designated album and watch your progress!
TAKE BODY MEASUREMENTS
Measure and record the following areas with a measuring tape:
1. Circumference around the biggest part of BOTH biceps. Your dominant arm is typically larger. Don’t let this throw you off and don’t assume they’re both the same size and only measure one.
2. Circumference around the biggest part of your chest. This should measure directly across your nipples.
3. Circumference around the smallest part of your waist
4. Circumference around your hips. This will be at the biggest part of your butt.
5. Circumference around both thighs. Measure 10 inches above the top of the knee. Remember, your dominant leg will be slightly bigger!
6. Circumference around both calves. Measure 4 inches below the bottom of the knee. Again, your dominant leg will most likely be bigger!
That’s it! Don’t pay too much attention to the scale. How your body looks and actually measures will provide greater insight into how your body composition is changing. Often times, weight can stay the same or even go up when you’re losing body fat due to an increase in muscle mass. If these measurements are not moving in the direction you’d like them to, I’d love to take a look at it with you! Let’s analyze everything and see where we can make some changes to get you on the road to seeing improvements in look, feel, and size. Feel free to reach out to me here. I’m here to help and would love to see you succeed as you continue towards a healthier lifestyle!
— K