Don't Rely on the Scale to Track Your Progress!
Exercise is a stress on your body, which creates micro tears in your muscles, and the inflammation from those tears will cause you to retain more water. Your body will also start to store more glycogen in your muscles to make sure you have plenty of fuel to burn during your next workout. Those two things will cause a temporary weight gain when you first start working out. A better way to track your progress will always be to take measurements. If you’re losing inches, you’re winning!
Using the scale in moderation with a combination of a mirror, tape measuring and calculating body fat percentage is the best way to measure your weight loss progress. By combining all of these, you will get a more well rounded idea of the effectiveness of your diet and exercise.
Make sure to have a baseline by measuring and taking pictures before you begin your diet and exercise routine so you can make better comparisons as you go along.
Some areas to focus on to make sure you get an accurate measurement every time include the following:
Stomach; use your belly button as a guide so you measure the same spot each time.
Arms; measure at the halfway point between your elbow and your shoulder cap.
Legs; measure at the fullest part of your upper legs while standing straight
Chest (Women); measure directly under your breast as high up as possible without including the breast
Chest (Men); measure all the way around your chest using your nipples as a placement guide.
By measuring these points in the same placement at every checkpoint interval in your weight loss journey, you will get a better idea of what you have gained or lost in both fat and muscle.
If you or someone you know needs help keeping track of your progress, we offer a Physical Fitness Assessment that can help you stay on track. Give us a call at 239-278-3344