Monitoring Weight Loss

The majority of people, if not all of them are focused on the number they see on a scale. Weight loss is there target and the one way of measuring it is through the number that they see on that scale when they step on it. Weight fluctuates and to me is one way of monitoring progress but it isn't the gold standard.

There are a number of ways that i think should be used alongside measuring weight and i will discuss them here along with great ways of tracking these methods with links to some products that may be useful.

For me, the greatest way to track body transformations is through measurements. Through the right implication of a training and nutritional program, body fat percentage should drop as well as an increase in lean muscle tissue. A pound of muscle has a smaller surface area to a pound of fat, this is where numbers on a scale can be deceiving. A scale may show no weight loss but through tracking inches you may find a decrease in fat and increase in muscle resulting in a reduced number of total inches. Below is an image that shows the difference between 5lbs of muscle and 5lbs.

So although your scale may say that theres been no change this week, it could be lying to you! In order to combat this i suggest you use a simple, yet effective tool known as orbitape. This allows you take quick and simple measurements by yourself. I suggest, like i would with any method of training you need to take measurements as soon as possible so they are your baseline. I would measure the following areas

- Right Bicep

- Left Bicep

- Hip

- Waist

- Right Thigh

- Left Thigh

Once these are measured add them all together and there you have it, your total inches. Take the same measurements each week and track your total inches. This coinciding with you tracking your weight, will give you a much clearer picture on how your training is going. Below is a picture of the orbitape, Available for under £10 online.

Another way of monitoring progress that i would recommend to 100% of people trying to make an improvement on their physical image is to take progress photos. Try and use the same mirror and same lighting as this can have an affect and may produce unreliable pictures but this should provide you with a clearer image on how your progress is coming along. When you see yourself day in day out you don't notice the changes that are happening to your body but by having these photos and comparing them it allows you to see how far you have come. 

In regards to frequency, i would suggest to take weight and inches each week but to take photos at this frequency is too much. To see changes every week would be incredible but i would normally suggest at the start of each month take your progress photo. If you notice a difference be proud, show them off! You should be proud of your achievements and happily share them with friends and family.

If no progress is being seen in all 3 of the methods of monitoring improvement then something isn't working. Be it your nutrition, your training intensity or any other factor that may affect your progression. If this is the case then its time to change things up, by monitoring progress you monitor your effectiveness of your training. If you don't know how to change your training or cant identify what your doing wrong id suggest getting a personal trainer. Make sure that what your doing today is getting you to where you want to be tomorrow.

For more info follow me on twitter @RCFitness_