This is going to be a minefield of a post, simply because it’s so important to practically every client i see that “weight loss” be their main goal. That isn’t the best way to measure yourself though, as stated in the simple terms i’ll put it into now:
” a bag of sugar can weigh 1kg, and so can a dumbell… which one would you rather be shaped like?”
This question is kind of silly, but it makes the point that at no time does body composition, muscle/fat ratio or anything else come into how much force you put through gravity…
There are a lot of clients and customers i’ve measured, tracked and seen results with, and some of the best stories i could tell you have actually gained weight since training with G Fit.
With that in mind, here’s my rundown of the things I personally think you should be tracking, and why i think so:
Tape Measure – “If the suit fits…” as the saying goes, and how many pieces of clothing have you got in your cupboard that you’ve saved but not been able to get back into… inches and cm’s don’t lie!
So make sure you’re getting properly measured by a tape and you can track your inch loss. To give you some perspective, two inches off an area is usually a dress or shirt size.
Pro-Tip : Pick an anchor point such as the belly button and measure from there, then it’s always accurate.
Body Fat Levels – This is what everyone says they want to get rid of, so why not measure your progression? Callipers, body-fat scales etc can be bought relatively cheap from most places now. So make sure you input your other data correctly if using the scales or get a professional to do the callipers for you.
The body fat levels will take into account the amount of muscle you have and give you a good reading on if your fat levels are healthy, because there is such a thing as under-fat!
Pro- Tip : Body-fat scales are much like other scales, so make sure you’re using up to date ones, as otherwise the readings can be WAY off. Generally if they’ve been sitting in your bathroom for 5+ years, it might be time for an upgrade.
Hip/Waist Ratio – This measure your butt size to your waist size. Simply put, if you got a big booty or a big belly, this ratio scale will tell you what’s healthy for your sex and age. Pretty accurate in my opinion, and although nothing is 100% it’s a very good indicator on where fat is stored too.
Pro-Tip : This is simple to do yourself, follow the instructions on Google and learn how to do it, then simply look at the scale you’ll find on images and see where you end up!
BMI – Boo, hiss, this has taken a bit of a beating the last couple of years, and that’s due to the fact that it’s simply going by:
“how tall vs. how wide”
It doesn’t take into account your body composition, “big bones” cough cough, muscle definition and if you’ve got a massive brain that weighs a few extra pounds like me.
But it’s a pretty good indicator for someone who doesn’t train and is one of the 80% of the UK’s population who are reportedly not getting enough exercise.
Pro- Tip: If you’re training regularly, know your genetic body type or just are “different” BMI isn’t the best thing to go by, try a few of the others above and see how they work for you.
When measuring yourself, make sure you’re doing it as something you know will take time, a watched pot never boils or however that goes… if you start to do it every day… what do you expect will happen?
With clients, i leave it about four weeks as this is enough time to facilitate changes on their part and their waistlines.
The process of changing is slow, arduous and contains a few hurdles on the most part, but just remember that you won’t put 1 stone back on just for having a few extra glasses on the weekend…
and take it easy on yourself, sure everyone needs a kick up the wazoo every now and then, but for the most part, the fact you’ve even read this article shows you’re committed to learning about weight loss and toning up in the right way.
For more information, about how to get measured once a month, or a little bit more support with your training… contact me on the forms above. Other than that have a great day and get thinking about what you’re going to start measuring! 😉