Tuesday, November 08, 2022

A VERY important factor when it comes to our health and fitness. Our progress. This is usually a big factor for people looking to work on their health and fitness and for many, it helps to increase our compliance and discipline when it comes to staying on top of our goals. When we begin to make progress it can sometimes be as clear as day, but in many cases it can be that little bit harder to spot from the surface. In this article I will highlight three ways we can start to measure our progress and what these measures can tell us!

Scale weight

One of the most common metrics out there. Whether you are looking to lose weight or even gain weight, this is a widely used metric by many. Unfortunately this can often be done incorrectly, or sub-optimally, if I could be so bold! Many of you are probably wondering what issues can arise when it comes to measuring scale weight as a metric for our progress. The truth is that many people do not standardise when it comes to how they take the measure. Weighing themselves inconsistently and at different times each day usually results in fluctuating scores that can be demotivating for many who do not fully understand the process. In order to improve the accuracy of this measure, I would recommend that we aim to weigh ourselves at the same time each day, ideally upon waking up, after we use the toilet and before we have our first meal. If this is done consistently each week we can usually get a much clearer idea on our scale weight and observe any fluctuations that may occur. We can also work out a weekly average using figures from Monday-Sunday and dividing by seven.

Weekly progress photos

A very underrated metric in my opinion. While there is a certain hype attached to the scales, it does not tell us the progress photos do. Body composition and scale weight do not always decrease simultaneously. I.e. We can stay at a similar body weight during a weight loss phase where muscle mass replaces the weight previously taken up by excess fat, which is no longer present. Progress photos are also great to look back on to remind yourself how far you have come. This is especially important for people who seem to forget where they started and feel they have made no progress, where, in reality, they have changed and improved in a multitude of ways!

Log booking

This is something I would advise for every client who is serious about making progress in the gym. What gets measured, gets managed. Making sure we keep track of the weight we are lifting and consistently looking to progressively overload each week. This does not always mean adding more weight to the bar. Progressive overload comes in many forms, most notably reps and sets(volume), weight lifted(Intensity) and our technique(exercise execution). If we aim to improve these factors session to session and remain consistent, results are a given. Unfortunately lifting the same weights each week doesn’t exactly cut it, our body needs a challenge once it has adapted. In order for our body to achieve this stimulus, it must be challenged!

I have tried to keep this one short and sweet. These are just some issues that I have become increasingly aware of as I work with more and more clients. If this is something you struggle with, don’t be afraid to reach out to myself or another health professional and we can point you in the right direction! I will leave you with a quote from Tony Robbins to sum up my piece above.

No matter how many mistakes you make or how slow you progress, you are still way ahead of everyone who isn’t trying.”

Lastly, I would also like to clarify that I am not a registered dietician. All advice disclosed here is simply advisory based on my qualifications as a fitness professional and personal experience and knowledge gained working with individuals and helping them reach their goals. The advice given is not designed to diagnose, treat, cure, or prevent any health problem – nor is it intended to replace the advice of a physician. Always consult your physician or qualified health professional on any matters regarding your health.

I hope someone out there found some of this information useful here, just some food for thought.

For any questions in relation to this topic or training, nutrition, etc. or for coaching inquiries simply message me on my business page on instagram https://instagram.com/coachedbycashel__?igshid=YmMyMTA2M2Y=or by email [email protected] 

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By Cashel Hayden
Contact Newsdesk: 051 874951

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