Tracking your results.
There are many ways to track progress, and the easiest way to track your progress is to follow what works for you consistently.
At the end of the day photos, scales, tape measurements, skin folds, scan's, etc. are all just pieces to the puzzle.
If you're quite new starting out, or haven't been tracking your progress and unsure on how to start, here is what we can recommend!
1. PROGRESS PHOTOS
This is probably the scariest option of all, BUT it is the most revealing, painful, and rewarding way to track your progress.
You can't hide from bright window lighting and minimal clothing.
The best way to take your photos is setting up one day of the week where you know you will have a normal sleep the night before. For most people, Sunday night is a great night so that you aren't waking up the next morning looking like a zombie and water logged from poor sleep.
Pick a morning, and time, that you can stay consistent to.
Wear the same outfits each time you do your photos, and keep the angle of the camera, lighting, and position you stand in consistent.
It is best to take your photos with natural window lighting hitting you front on (not side on, save that for Instagram).
2. SCALE WEIGHT
The weight on the scales can be a real mind f*ck, because there are SO many variables affecting weight gain or loss. If you are going to step on the scales, you need to be mature, non-emotional, and understand that weight will vary each day depending on too many factors to control. If you are going to use the scales at all, make sure you do this each morning after a consistent sleep, after going to the bathroom, and before food and water.
The important thing to note, is you are comparing weight 7 days apart, and not one day apart. What this means, is compare your weight Monday - Monday, Tuesday - Tuesday etc.
Your weight one day apart will vary too much, and you will only drive yourself crazy. Record your weight in an app or on your phone. Remember that your progress is dependent on your goal and game plan you are following!
3. TAPE MEASUREMENTS
Tape measurements are a great way to see changes that may not be entirely picked up on in photos, or on the scales. Seeing a cm drop on your waist, or hips can be really encouraging. Remember to follow these consistently, measuring on the same day of the week, at the same time, and in the way way as you normally would.
4. SKIN FOLDS
Need I say again the importance of consistency. There is a lot of human error with skin folds, so make sure the person taking your pinches does this consistently each time and you have this done on the same day and same time of the week. Skin folds are great as they measure the mm's from different sites of your body. We know that we won't lose body fat from one area at a time. So the fat you may want to drop from your thigh's could be dropping from your back and you never thought to check.
5. DEXA / IN-BODY COMPOSITION SCANS
Composition scans are a great way to measure progress if you love numbers and data. Scans are a bit more of an expense depending on what machine you use, but they do provide detailed results of your composition. The key with scanning, is that you need to scan fasted as food and water can create a false reading with the numbers.
