How To Track Progress

Let me tell you WHY you need to track your body’s progress.

Watch the video below:

 

(Click here to watch on YouTube)

 

Why You Have To Track

Let me tell you WHY you need to track your body’s progress.
I’ve already done a video on keeping a training log and we want to apply the same principles to keep track of your physique’s progress.
If you haven’t watched the training log video yet, watch it here: https://youtu.be/gE58s9amDrY
It’s a must-have addition to this video. (And vice-versa).
Listen, the only reason that you workout, go on a diet or change your lifestyle habits is to make progress. Don’t you?
So, how would you know if you made any progress if you don’t keep TRACK of your body’s progress?
Eyeballing it in the mirror is far from accurate or efficient, especially because you see yourself multiple times a day in the mirror.
Look, changing your body, increasing muscle mass and losing a lot of bodyfat is a relatively slow process, it doesn’t happen overnight.
So you want to know that when you are working towards your physical goal,
that what you are doing is working, right? You don’t want to waste your time.
If you don’t track what you do and keep a journal of what works and what doesn’t, you’re always guessing.
If ‘I’ want to lose some bodyfat, I know EXACTLY what I have to do, what works and what doesn’t, and how long it would take me.
That is because I’ve done it multiple times in the past and I tracked and journalled everything I did.
Anyways, people that don’t track and write down what they’re are doing, will always doubt themselves in the future. Because you will not know what your body is capable of if you’re setting your eyes on a new goal, you will not know what works and what doesn’t.

What Do I Track?

So let’s get into what I actually recommend that you ”track” and ”journal”.
I recommend a weekly progression tracking consisting of:

1) Bodyweight measurement

Empty stomach, after going to the bathroom and right after waking up.

2) Photos

Taking front, rear and side photos (relaxed or flexed, doesnt matter, make sure it’s always done in the same place, same time and very important: same lightning.)
If you’re cutting then weekly is better,
if you’re putting on muscle mass then monthly or bi-weekly would be better, as the process takes more time. You wouldnt see much difference in weekly photos.

3) Bodypart measurements:

Take a tape-measurement and measure the following bodypart:
Your Upper arm (Flexed, on the highest point of your bicep and tricep)
Your Waist (not on the hipbone, on your lovehandles instead, relax your abdominals, relax your midsection, dont breath in or out excessively, you’re only playing yourself.)
Your Upper leg (flexed, on the thickest point but beneath your glute muscles)

Most Important Thing

Now the most important thing:
Eliminate the variables so that the only variable becomes the date.
Dont measure the first week before working out and the next week you measure after working out.
Dont measure after waking up from a heavy night of partying, alcohol and cheatmeals and the next week when you only ate a small meal before bed.
Don’t measure your waist the first week with your stomach blown out and the next week keeping your stomach in.
You only play yourself, nobody has to see your numbers if you feel embarresed, just be honest with yourself so that you get a real reflection of your weeks progress, only then you can be truly proud of yourself, OR if nothing changed you can adjust your plan.
Atleast you know what it up. You’re in touch with reality instead of a made-up belief.
Trust me, I was also guilty of that in the beginning. When measuring my arms from one month to the next, I would measure it the next month with the tape slightly loose, because I was scared to face the fact that my arms didnt grow for a month straight. But then you’re just lying to yourself.

So, how do you want these numbers to change?

Well I have some simplified guidelines:
If you want to gain muscle mass:
You want to see your arm and leg measurements increase together with your bodyweight AND your strength in the gym (thats why I recommend you watch the video on keeping a training log). And you want to minimize the increase of your waist measurement. Keep it the same or let it increase very slowly relative to your other measurements.
If you want to lose weight:
you want to maintain your strength numbers, maintain most of your arm and leg muscle size, while rapidly losing inches or cm’s of your waist.
And ofcourse, I have to say that the fat distribution and body composition is different for everyone. Some store a lot of bodyfat in their legs, some in their lower back and some in their arms. I’m well aware of that but these guidelines are the general rule of thumb.
And that’s it: Track your progress weekly, watch your progress, be aware of your progress, and hold yourself accountable to whatever it is that you want to achieve.
It takes less than 5 minutes a week and it can save you months or years of guessing, trying and failing.

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-Stefan
By | 2018-03-07T15:09:31+00:00 March 7th, 2018|Training|0 Comments