Keeping Track of Your Progress

Perhaps the number one reason why people abandon an exercise program is the lack of visible results. It’s not that they are not getting any results; they just can’t notice them. Most people pursuing weight-loss goals feel discouraged after a few weeks of training because they don’t seem to be losing weight fast enough.

However, weight is not a good indicator of progress. Take dieting as an example. When a person considerably reduces her/his daily caloric intake, the body is forced to get energy from its storages. First, the body uses the glycogen[1] stored in the liver, and when this is gone, it turns to the protein from muscles and other lean tissues. During this process, a great amount of water is also lost (three to four pounds of water for each pound of protein). This means that most pounds dropped through rigid diets come from the loss of muscle mass and water, not fat. Because fat cannot be converted into glucose and the brain cannot use fat as fuel, the fat storages remain mostly untouched. Thus, even though you are losing weight, you are not burning fat.

Exercise, on the other hand, changes body composition. It is the best way to increase your daily energy expenditure, which can contribute to the use of fat as fuel. However, exercise also tends to build muscle mass which can mask weight-loss. The problem is that muscle weighs more than fat, and if you are losing fat but gaining muscle, the number on the scale may not change much. That’s why I encourage you to use other tools rather than weight to track your progress. Let’s take a look at some of them.

• Pictures – If you are just starting an exercise program, ask a friend or a spouse to take pictures of you. Take four whole-body pictures (front, back, right, and left) close to a wall, wearing minimal clothing. You want to be able to notice your posture and body alignment, muscle definition, and problem areas (such as waist and hips, for example). After six to eight weeks of training, take new pictures and compare them with the first set of pictures. You’ll be surprised to see how your body can change in just a few weeks.
• Girth measurements – You will need a measurement tape and a log for this one. To ensure accuracy, it is important to use anatomical landmarks when taking measurements. You don’t need to take measurements of your whole body; just choose the regions that you want to improve. For example, to assess your abdominal circumference, place the tape around your waist, using your belly button as reference. Take the measurement at the end of the exhalation. Write the number down for future comparison. Other common areas are hips (the largest circumference around your glutes), thighs (the largest circumference, usually just below the buttocks), upper-arms (the largest circumference, measured with elbow fully extended and arm lifted at your side), and chest (at nipple level for men, and above the breast in women), among others.
• Clothes – Another great way to notice changes in body composition is by assessing how your clothes fit. Usually, as you gain muscle mass and lose body fat, your clothes will fit better. You may notice that you can get into an old pair of jeans or feel more comfortable in a short skirt. These small changes may motivate you to continue with your program.
• Performance – Another way to find motivation is tracking your performance. This may mean that you are able to run faster, walk for longer periods of time, hold a plank longer, or do more push-ups. You name it. To be effective, you must know where you’ve started. So, test yourself. Let’s say that you want to improve your core strength. In this case a plank exercise is a good option. With the help of a stopwatch, time how long you can hold the position with good form. Write down the result and reassess in six to eight weeks.

Tracking your progress may be the motivation you need to keep up with the hard work. In addition, assessing your body composition and fitness level on a regular basis can help you set realistic, measurable goals to guide your training. Finally, when you record your progress, you are able to adjust the program to specific needs, making it more effective in the long run.

References

Baechle, T. et al. Essentials of Strength Training and Conditioning. Champaign, IL: Human Kinetics. 2008.

Boyle, M. and Long, S. Personal Nutrition. Belmont, CA: Wadsworth Cengage Learning. 2010.

Bryant, C., et al, eds. ACE Personal Trainer Manual. The Ultimate Resource for Fitness Professionals. San Diego: American Council on Exercise. 2003.

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