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How to Measure Progress!

Thomas Campidell
Thomas Campidell
What gets measured, gets managed. This saying is very true in the fitness world as well. So how do you know you are doing something right?

 

🍓Track how much you are eating (Total Calories)

📅Track your bodyweight

📈Track your strength in the gym

📉Ideally, track body fat change with circumference tape or skinfold calipers

 

Let us assume your goal is to lose 10 kg of fat. You start learning about nutrition and eat a certain amount of Calories and macronutrients each day. 

In order to know if you are on the right track, measure your bodyweight daily and look at the weekly average. Did the average weight from one week to the next go down? 

The fastest and most effective way to “shape” your body, build more muscle (so you can eat more food later on) is through progressive strength training. Are you getting stronger on key-exercises like a compound push-, a compound pull-, and a compound leg exercise? If the answer is yes, then you are doing something right and ahead of most people who cluelessly go to the gym and try to have a “good” workout. Know that the best workout is the one that makes you stronger.

If you are a complete beginner and pretty lean already, your body weight might remain stable but in fact you are gaining muscle and losing fat at the same time (=perfect body recomposition). 

Therefore I recommend taking caliper measurements once a week on an empty stomach at the same spot somewhere around your navel and on the same spot on the side, just above your hip bone. If the thickness(es) are going down week by week, then it is okay- and even good- to not lose any weight. 


Let me know in the comments below with which measurement your struggle most in your fitness journey

 

-Thomas