6—Tips
On how to keep track of progress:
01
Track your training sessions: Keep note of every set and rep that you complete. Even when progress is slow you can look back and see how you are improving over weeks, months and years. Track your performance and improve there and your body composition will follow!
02
Track your food intake: Log book or calorie tracking app like myfitnesspal work great! Track your calories loosely if you want to loose a few pounds, if you are serious about improving your body composition– Track your macronutrients (protein, carb, fat).
03
Scale: A scale is a good gauge of weight but thats as far as it goes. It doesn’t take anything else into consideration. Fluctuations are common and can give you an unclear reading.
04
Measurements: Every few weeks use a measuring tape and monitor (calf, thigh, hips, waist, chest, upper arm & neck)
05
Body fat %: Vague idea of % use bodyfat callipers. If you are interested in getting an accurate reading, using a bod-pod would be the most convenient way of doing so.
06
Take a photograph: The one measurement that I rely on. Take full body photos (front, side & back). Every 2-3 weeks is sufficient. Compare photos and make up your mind. If you like what you see, keep doing what you are doing, if not make a change. Try to use natural lighting and get someone else to take it or use a (timer camera) photo app. Sometimes the mirror can show you what you want to see but a photograph is a lot more objective.
