Measuring is the king of results.
It doesn’t lie.
It show you the truth about what it is. How consistent we’ve been, what we’ve been doing well and what we haven’t been doing well.
It also points to the progress we are making and it shows us what we need change if,we are willing to listen.
If your not tracking anything there is a good chance your missing out on some results.
1. Body composition- So your body fat and muscle your adding. You can use a scale, measuring tape, body fat analyzer, some old jeans that don’t fit you, picture every other week etc.
There a ton ways to do this. A few hints. Don’t weigh yourself all the time if your emtoional response is bad. Remember the point is to see is what your doing creating results. Not to make you feel bad. This is where listening is important. Would rather see the lack of progress as lesson to learn from or do you want just beat your self up over it.
Take the info and use it.
I like to to do combination scale, photo and measurements. Bye weekly is good frequency.
If the results stall or dramatically slow down this is where the other ones come from.
2. Food journal- The most popular one. The mos important one if you want to lose fat and build muscle.
Simple way to do this is by notebook and write times, what you eat and even how much or use an app like my fitness pal.
This is only works if you do it and your willing to be honest. Do everything, every snack, and even those bad weekends. Again it’s not about feeling because you a bunch stuff over the weekend. But, to give you information you can use to improve over time. Your self worth isn’t your food or even your body, so don’t feel bad if you . Eat things you didn’t want to.
Once you get baseline try this simple assessment.
Do you have protein with each meal?
Is there veggie?
Is there healthy fats?
Did you eat your starchy carbs around your workout?
How much water did you drink?
How many free foods did you eat? (free food is food that you may like but it wont get you to your goals like donuts, beer or pizza etc.)
Than simply spend 3-8 weeks on two of the most important ones and gradually improve it. Track it so you know if your improving on week o week basis. Also note how the improvements in your nutrtion effect your body comp measurements.
Idea to do.
Month 1 Increase protein at each meal , increase water and gradually decrease free foods each week.
Month 2 Eat more veggie and increase healthy fat. Also you might still need to reduce free foods if they are still high
Month 3 Eat starchy carbs post workout mos of the time.
3. Workout– This is super important because when you do this working out is a lot funner, engaging and fulfilling. Track each work out and record your sets, reps and weight. Each week you should try to increase at least one by a little,
If your doing endurance training it might be logging, how fast you run , or how many rounds of circuit you can get in a certain amount of time.
The key here is recording it and see if you can beat your self. Than it becomes like a game.
Again don’t beat yourself up if your not progressing, its sign to show you, you have to change something or maybe today was off day.
Tracking will help you lift more weight, get more reps and do things faster. That will carry over to more fat loss, strength gains and muscle building.
I hope you guys seriously start tracking because its straight game changer.
P.S.We’re looking for 7 women from the Fall River area who want to become a leaner more powerful version of themselves to take part in our upcoming Warriors Transformation Challenge, which kicks off July 9th!
This results-driven 8-week program is designed to help participants…
– Tone and build long, lean muscle
– Drop inches
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– And feel energized so that they can dominate EVERY aspect of their lives.
If that sounds like something you’re interested in…
CLICK HERE to apply: http://fallriverpersonaltrainer.com/8weekwarriorchallenge/
But don’t wait! We only have 7 spots !
Here’s what’s included in the challenge…
– Unlimited Access to our Team Training Sessions
– 2x a Week Small Group Personal Training
– Nutritional Guidance
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– TFW Challenges
-Investment is $56/week