When you initially begin a fitness and/or nutrition program, be sure to use more than just your scale to track fitness progress. There are many ways your body will tell you that you’re doing a great job and sometimes you won’t see the numbers on the scale drop right away. Sure, measuring your weight is one way to tell your weight loss program is working, but there are also other signs and other ways to best track your fitness progress.
Amount of Reps
Don’t be hesitant to start a weight management or training program with little to no experience. Starting with a clean slate gives you the advantage of building a baseline. My measuring and recording your initial state, you are able to track fitness progress by how you improve from there. Say, for example, you begin doing high intensity interval training (HIIT), but can only do 1 push up. Instead of falling over to the ground defeated, you continue your program. After a few weeks, you will see that 1 pushup become 5, 10, maybe even 20 pushups. That is concrete improvement of strength! And with that improvement comes toned arms, a stronger core, and a more shapely back.
Amount of Time
Time is another great indicator that can be used to track fitness progress. At first you might be able to run 2 minutes, but as you get better, and you’re able to keep on for 5, 10, 20 minutes. You will be able to tell that your body is becoming stronger as each minute becomes easier. The more endurance you have, the longer you are able to exercise and keep your heart rate up, the more calories you burn!
How Clothes Fit
You might not see the number of pounds drop for some time, but you might feel your clothes become looser, your jeans a bit bigger. This is because most of the time, when someone starts working out, the body begins turning the usable fat into muscle. The old adage, “muscle weighs more than fat”, is not exactly true but muscle is a lot more dense than fat. As the body converts the fat into muscle, you won’t lose weight rapidly but your body will become more noticeably firm and tightened. It is common for women to drop a few sizes while maintaining a similar weight during a fitness program.
If you really want to track fitness progress on a physical level, regularly recording your body measurements will give you a sizeable difference to follow. At the beginning of each week, measure your hips, thighs, waist and biceps. Write it all down. Measure again at the end of the week, or two, one month, and so on. You will begin to notice the physical changes happening in your body.
Take a Selfie!
Another great way to track your fitness progress is by looking at it! Take a picture when you start and keep taking them every month (once a month) and be ready to be surprised! It’s best to take these photos in good light and in similar, relaxed positions as your initial images.
Some scales or even online calculators can help measure your body fat percentage and your body mass index (BMI). If you can, get your numbers and write them down to compare month to month. Be wary, these resources only provide an average based on your height and weight, they don’t take into account the specific details of your body.
Home Fitness Program
Our new online program offers easy and practical ways to track your fitness progress.
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Yes, a Scale Can Track Your Fitness Progress, But…
It is not always the best way. If you don’t see a change in a few weeks contact your physical trainer, you might need to modify your routine, you might be hitting a plateau or you might be eating something that’s hindering your weight loss without you knowing. Remember, you can track fitness progress in more ways than one, just as you are aiming to improve your health in more ways than one.