When assessing clients progress, I like to use these 3 measuring tools; body weight scales, girth measurements and photos. Using these 3 tools to assess your progress and results makes it more accurate and reassuring. By using these 3 tools, you know for sure whether or not what you are doing is working and you're succeeding. Give them a try!
1. Body weight (scales)
Using your body weight is definitely a good way to track progress whether you are after weight loss, muscle gain or maintenance. But people forget that there are a lot of ways that it can be inaccurate and then they get caught up on the result that didn't happen for them. Realising some of the following points will help keep your mind at ease next time you weigh yourself and it will also help you know if you're progressing in the way that you want to be:
- Your body weight can fluctuate anywhere between 1-2kgs in just one day depending on your size, water intake and food consumption.
- You will usually be heavier at night due to what you have consumed in the day. Be consistent with the time you weigh yourself for a more accurate result whether that is morning or night.
- Keep to the same set of scales for the most accurate assessment. Different scales will give different readings.
- Weigh yourself twice a week and take an average of the 2 readings. Going off one reading can give you false progress due to fluctuations. Too many weigh ins can cause a bad mentality towards your progress.
2. Girth Measurements
Girth measurements are a great way to assess your progress. I usually have clients take them monthly which gives them enough time to see a substantial result. Weekly can be a bit of "overkill" considering the outcome might be minimal and not appreciated. The best places for girth measurements are the following:
Take note of where you take measurements on your body so you know you are accurate each time you reassess.
Taking photos can be daunting, but a must do in my opinion. They are the best motivators for when you want to look back and see how your body has changed. Apart from that, they can be a very accurate way to assess the change in your body shape and if the changes you are getting are what you want or not.
*Disclaimer: Individual results vary based on agreed goals. Click here for details.