Fitness Gadgets & Tools
Are You Getting Fit? Here’s How To Quantify It!
“I’ve been on a diet for so many days plus I’m working out regularly. But I STILL haven’t lost weight. Am I on the right track or am I doing something wrong?” Sound familiar? As a fitness coach, I come across this question many times. Somehow, that number of the scale seems to be the only thing that people focus on when they’re trying to get fit. But is that the right approach? I’d have to say NO! Weight is just one of the many parameters for judging your progress. Obsessing over it does more harm than good. Let me tell you how I judge the progress of my mentees! There are 4 parameters on which I usually judge progress: 1. Inch Loss: Every week or 10 days, measure your waist, stomach, hips, arms, and chest and maintain a log of it. By keeping track of inches gained or lost, you can easily know whether you are on the right track or not. Clothes will start fitting better too! That’s also a great way to track progress. 2. Strength Gained: Let’s say in Week 1, you could lift 10 kgs for a particular exercise. In the next week, you lifted 12 kgs, then 14 kgs. Congratulations! You are absolutely on the right track because you’re making progress! I strongly advise my mentees to maintain a log for each exercise and to note three things: number of reps, number of sets and weight lifted. After a few weeks of doing this, look back and see how far you’ve come. 3. Visual Difference: A picture is worth a thousand words. It’s also the perfect tool for judging your progress! Every week, click photos of your body: front, back, left, and right profiles. Over time, you’ll start noticing aesthetic changes - fat will start coming off and you’ll start gaining muscle. 4. Weight Loss: Now, let’s come to your favorite method for tracking progress. Keeping a tab on your weight is one of the tools but beware - it’s the most unreliable one! Constipation, hydration, last night meals, menstrual cycles - they all will cause your weight to fluctuate! The best time to weigh yourself is in the early morning after a bowel movement. This gives you a more realistic picture. Start looking at all the four parameters mentioned above you. This will put you in a better position to quantify your progress and will tell you whether or not you are on the right track.