This pencil is a perfect tool to track your fitness progress.

In case you’re on a weight reduction or health journey, you NEED to learn this text.


As a result of monitoring your physique measurements and health progress might be essential for getting in form!

Those that reach reworking themselves are those that write every thing down. As they are saying “That which will get measured will get improved.”

Or as we inform our 1-on-1 On-line Teaching shoppers, “observe the issue to crack the issue!

Immediately, we train you these life-changing habits:

Let’s leap proper in!

How Do You Measure Health Progress?

Numbers, like those on this carpet, will help show if you're progressing in fitness.

Does this sound acquainted?

  1. You determine you wish to get in form.
  2. You go for runs each day for per week and attempt to eat much less meals.
  3. You step on the size each day for per week and the numbers go down. Yaaaay!
  4. You go to a cookout on a Sunday, step on the size on Monday, and it’s greater than earlier than!
  5. You freak out, go loopy, and fall off the wagon.
  6. Lather, rinse, repeat.

I’d guess that is 80% of people that attempt to fail to get in form.

You need to track your progress Deadpool! Keep reading!

Luckily, you’re studying Nerd Health which implies you’re almost definitely sensible, extremely good trying, humble, and conscious that doing the identical factor again and again whereas anticipating completely different outcomes is the definition of madness.

On high of that, you perceive and worth the significance of monitoring your progress – as I discussed within the intro: “that which get measured will get improved.

That is true particularly for these causes:

1) Scales don’t inform the entire story. I’ve already lined my ideas on scales. If you’re coaching the best method (with an emphasis on energy coaching), your weight won’t drop as quick as it might in the event you starved your self and ran 20 miles a day.

Heck, you is perhaps getting stronger and extra muscular however the scale refuses to budge. Now, in the event you solely had a scale as your ‘measuring stick,’ you’d in all probability get tremendous discouraged and depressed on the lack of “progress.”

Nevertheless, in the event you had been monitoring your physique adjustments correctly, you’d understand that you’re making way more important and more healthy progress by doing issues the best method. On the finish of Saint’s journey to the Ab-promise land, his weight WENT UP whereas his physique fats share went down. The dimensions can lie!

Scales can sometimes be all over the place.

NOTE: the size may also function “pattern tracker” and I’ll cowl that beneath – it was a key device for me in shedding 22 kilos over 6 months whereas constructing muscle.

2) You don’t know in the event you’re on the best path. Together with the size not telling the entire story, it’s powerful to inform in the event you’re shedding the proper of weight in the proper of locations.

There are such a lot of different features to contemplate apart from the quantity on the size, together with the way you look, really feel, and the place the load loss is coming from – your muscular tissues or your saved fats.

It’s like driving cross nation with out a map, compass, highway indicators, or landmarks to make use of – how are you aware you’re going the best method when you have no thought the place you had been or the place you’re headed?

3) You don’t know the way a lot you’re consuming. In case you’re chubby, you may assume your metabolism is damaged and also you merely can’t shed pounds. (Monitoring some issues will inform a unique story). In case you’re underweight and “can’t acquire weight it doesn’t matter what you eat,” you in all probability don’t understand what number of energy you devour each day. We regularly have such a warped sense of actuality in terms of correct “portion dimension” and what constitutes a meal.

For instance, this can be a serving of carbs and fats:

A reminder of the serving sizes of carbs and fat.

Taken from our Wholesome Consuming information

We must be higher knowledgeable on correct portion sizes.

4) You’ll be able to’t inform in the event you’re getting stronger. Our our bodies must be consistently challenged in an effort to adapt and get stronger. In case you do 3 units of 10 push-ups each day for a yr…you’ll simply be actually good at doing 3 units of 10 push-ups and nothing extra.

You could consistently improve the problem of your exercises in an effort to get outcomes.

A one arm push-up can help you lose fat and build muscle, but maybe start with regular push-ups first.

This idea of “progressive overload” is the cornerstone of energy coaching. In case you didn’t know the way you probably did final time, how the hell are you going to know in the event you’re doing higher this time?

That which is measured will get improved! I’m certain there are precise psychological causes behind why this works, however I do know that I get higher outcomes once I train if I do know EXACTLY what I must raise or how briskly I must run to get stronger and higher. If I did 30 push-ups in a row final week, then this week I’ve “31! 31! 31!” emblazoned in my thoughts whereas doing them…certain sufficient, I’ll get to 31.

On high of that, in the event you’re consistently:

  • Maintaining observe of what you eat
  • Taking measurements
  • Monitoring your exercises

You’ll at all times be considering “wholesome!” and thus make more healthy choices on a extra constant foundation.

Hopefully, at this level you’ve no less than come to the conclusion that perhaps it is best to begin monitoring your progress. “Sure Steve, I’ve seen the sunshine and I’m prepared to start out monitoring my progress…inform me what the hell I must do!

PERFECT. Right here’s the best way to do it.

How Do You Take Physique Measurements?

A picture of a scale and tape measure, tools for fast weight loss.

THE NUMBER ON THE SCALE DOES NOT DEFINE YOU! Once you energy practice and eat correctly, your physique tends to solely shed fats whereas maintaining the muscle you have already got.

Coach Matt explains why on this video on Suggestions for Physique Recomposition:

For extra right here, take a look at “Are you able to shed pounds and acquire muscle on the similar time?

Examine that to crash weight-reduction plan and hours of cardio the place your “weight reduction” is perhaps larger, however you’ll be shedding each muscle and fats (and go away you feeling and looking like a weakling).

By monitoring your physique composition in a couple of method, you’ll have a extra correct view of what’s working and what’s not working together with your coaching. If after just a few weeks you’re not shedding the proper of weight, you’ll know that it’s good to make some changes.

Earlier than we get into metrics, let’s set one floor rule: Don’t observe every thing on a day-to-day foundation.

Our our bodies are extremely complicated items of equipment the place all types of loopy stuff occurs all day and all night time.

Our bodies are tough to track because we are even more complex than this machine.

Like this…form of. 

Our weight can fluctuate by many kilos over the course of a day. Measuring EVERY day can promote an unhealthy OCD habits the place each tiny little change might be scrutinized and blown out of proportion.

So measure your self as soon as per week on the similar time underneath the identical situations. I counsel after you get up and earlier than you eat breakfast.

Relying in your schedule, I’d both choose Friday or Monday mornings to trace your entire measurements – in the event you are inclined to let your self go on the weekends, I’d advise doing all of your measurements on Friday morning so that you just’ll have an entire week to get again on observe and see long-term adjustments.

Listed below are the most effective methods to trace your self OTHER than a scale:

1) Take a entrance and aspect image

My favourite technique. Stand in entrance of a mirror in a washing go well with or your underwear together with your cellular phone digicam and take an image.

Then flip to the aspect and take one other image of your profile view. Simply take the image, cover it in a folder in your laptop, and add to it as soon as per week.

You reside with your self (duh), so it’s powerful to note adjustments on a day-to-day foundation. Nevertheless, when you have two months of week-to-week photographs to look again on, you’ll have the ability to inform in case your physique is reworking in the best method.

2) Take physique measurements

Go to a craft retailer and purchase an inexpensive tape measure or purchase certainly one of these self-help tape measures. Ensure your measurements are taken underneath the identical situations every time.

Additionally, be sure you measure the identical location every week – sort of bizarre, I do know, however I choose freckles on my legs and arms so I do know precisely the place to measure every week.

Take a circumference measurement at every of those spots and write it down:

  • Neck (for most individuals, that is the factor that connects your physique to your head).
  • Shoulders (each arms down at your aspect, on the widest level from shoulder to shoulder).
  • Chest (raise up your arms, wrap the tape measure round your chest, simply above the nipple, after which decrease your arms).
  • Bicep (both left or proper, however be constant).
  • Waist (on the stomach button for consistency).
  • Hips (measure the widest a part of your hips).
  • Thigh (left or proper, however choose the identical spot in your thigh every week).

3) Measure your physique fats share

This one is somewhat difficult relying in your assets and monetary scenario.

Your finest wager can be to buy a easy physique fats caliper in the event you’re strapped for money.

If you wish to be extra correct, pay $40-60 per go to and get your physique fats examined at a Bod Pod Location – a sensible funding as soon as a month (or each different month) to be sure you’re on the best path.

I’m NOT a fan of physique fats calculators which can be constructed into your scale as I discover them to be wayyyy too hit or miss.

Necessary data about physique fats share monitoring: no take a look at is really 100% correct, and the precise quantity isn’t practically as vital as the way it’s altering from month to month.

You’ll be able to no less than be sure you measure it the identical method every time to measure if it’s trending in the best path.

What Ought to I Measure for Weight Loss Progress? (Your Meals)

What should you track for weight loss? All the different foods you eat, like found in this picture.

Are you conscious of what number of energy you eat each day? After I speak to anyone who’s making an attempt to acquire weight/shed pounds, the response is similar: “I eat sufficient for my objectives, however I’m not getting outcomes…I suppose it’s genetics!”

Sadly, 99% of the time, it’s often ignorance and never genetics. It’s a topic we deal with in-depth within the article “Why can’t I shed pounds?

Except you’ve taken the time to really rely energy for just a few days of your regular consuming schedule, you in all probability haven’t any freaking clue what number of energy you eat!

Desire a tough thought on the variety of energy you have to be consuming? Calculate your caloric wants proper right here.

Batman stoked you want to track your calorie intake.

In case you calculate your calorie necessities, you’ll make Batman proud. 

You CAN’T outrun your fork – 80% of your successes or failures might be a direct results of the way you eat.

Though the standard of your energy consumed is extremely vital, the amount of energy you devour is the very first thing that must be fastened.

Consider your abdomen as a muscle that adapts to its environment. In case you frequently shovel 4000 energy down your throat, your physique will begin to crave 4000 energy despite the fact that it doesn’t want that many.

Most individuals eat the identical few meals again and again on a weekly foundation – I do. For that motive, I don’t assume it’s vital so that you can observe ALL of your energy EVERY day for months and months. Nevertheless, I feel spending per week writing down each calorie is extremely vital on your training and consciousness on what you’re consuming.

I’m speaking each freaking calorie: that half of a Kat Kat bar at Judy’s desk while you stopped by to seize some cowl pages on your TPS experiences, the handful of M&M’s you ate whereas watching 30 Rock reruns on Netflix, the 5 cans of Coke you drank whereas ending up that late night time venture, and the six beers and three slices of pizza you crushed to rejoice afterwards.

Each. Single. Calorie.

Upon getting an thought of how a lot you eat often, have a look within the mirror. Do you want the way you look? In that case, GREAT! Hold doing what you’re doing.

In case you’re not making progress AND you’re monitoring your energy, congrats! No, your physique isn’t damaged. You could get higher at monitoring. Take into account getting a meals scale, and ensuring you’ve gotten your portion sizes appropriate!

TO LOSE WEIGHT: Begin by consuming barely lower than you’re used to (so that you’re not depressing), and coaching your abdomen to anticipate much less. You may as well look into Intermittent Fasting.

Upon getting your numbers underneath management, you can begin making another wholesome adjustments.

We’ve truly factored all of these items in, and created the 10-level Nerd Health Weight loss program – choose the extent you’re snug with, then comply with the directions in our technique information (free while you join within the field beneath), and stage up your vitamin (and your physique) completely!

I perceive writing down your energy could be a ache within the ass, which is the place websites like MyFitnessPal come in useful. All of them have large meals databases that permit you to merely plug in what you ate (Large Mac, one apple, a gallon of Ben & Jerry’s ice cream, and so forth.) and it retains observe of energy, protein, carbs, and fat for the day.

In case you eat out incessantly, you’ll have to do a little analysis – go to the restaurant’s web site they usually’ll in all probability have dietary data on there. In the event that they don’t have it on-line, do your finest to estimate by choosing the same meal choice on one of many websites listed above and use its meal data as a substitute.

It doesn’t must be excellent, however monitoring your meals for just some days could possibly be one of the vital eye-opening experiences you’ve gotten in terms of getting in form.

Write it down, sucka!

For extra assistance on counting energy, take a look at our information on “energy in, energy out.”

How Do You Know if You Are Making Progress within the Fitness center?

This book is full of data, which will help with tracking your progress.

“Would you inform me, please, which method I must go from right here?”
“That relies upon deal on the place you wish to get to,” stated the Cat.
“I don’t a lot care the place–” stated Alice.
“Then it doesn’t matter which method you go,” stated the Cat.

Once you train, do you know what it’s good to do to be higher? Are you aware precisely what you’re going to do and the way lengthy it ought to take you?

Or do you sort of wander across the gymnasium like a misplaced sheep, making an attempt to determine which machines look enjoyable to make use of that day? In case you’re severe about getting in form, it’s good to begin monitoring your exercises.

Consider it like racing your ghost in Mario Kart: when you possibly can see how you probably did final time, you realize precisely how a lot better it’s good to be this time!

Lifting at the gym can be like racing against yourself in Mario Kart.

Right here’s the best way to observe your exercises:

  1. In case you did 3 units of 10 push-ups final week for a complete of 30 push-ups, you want to have the ability to do 31 whole push-ups this week to be stronger.
  2. In case you did squats with 135 kilos final week, this week you higher be squatting 136 kilos or extra
  3. In case you did 3 pull-ups final week, you realize it’s good to get to 4 this week if you wish to be stronger.

Have a plan, know what sort of outcomes it’s good to get in an effort to be higher right this moment than you had been yesterday, after which GET THERE!

You’ll be able to actually use any of the websites listed above for weight loss program monitoring to maintain observe of your exercises too, however I’m an enormous fan of energy coaching, so I simply observe my exercises in Evernote. It’s this easy monitoring technique that received me to deadlift 400+ kilos.

I at all times know precisely how I did in my final exercise in order that I do know what I must do on this exercise to get stronger.

I’ve been working with an on-line health coach for five+ years – he can see my progress after which create the following exercise that’s sliiiightly harder.

As we’ve discovered from the Spartans, “look is a consequence of health.” If you’re specializing in getting stronger and sooner, taking a extra energetic function in the way you eat, and you’re constantly monitoring your progress to be sure you are not off course, you WILL get the outcomes you’re after.

A fast notice: energy coaching has remodeled my life and the lives of each success story at Nerd Health. If you wish to rework like them, and also you’re thinking about energy coaching however don’t know HOW to get began, we’re right here for you!

Strolling right into a gymnasium might be intimidating, particularly in the event you’re not used to utilizing the free weights part. Realizing the best way to eat on your physique sort and objectives might be overwhelming too.

We take away all of that guesswork in our 1-on-1 Teaching Program, the place our coaches get to know our shoppers, construct customized exercise packages for them, assist regulate their weight loss program in a method that doesn’t make them depressing, and will get the everlasting outcomes!

You’ll be able to schedule a free name and be taught extra over on our the teaching web page by clicking beneath:

Success Tales of Folks Who Tracked Their Progress

We’ve had some unbelievable success tales right here at Nerd Health.

Guys like Saint who dropped 60 kilos of fats and received in form for his marriage ceremony:

Saint tracked his way to a six-pack.

And ladies like Staci who began energy coaching and remodeled her life:

Staci loves to track her food, workouts and progress.

Or Leslie a single mother who misplaced 100+ kilos since she began her Journey with Nerd Health:

How did Leslie transform? By tracking all her food and workouts.

These are simply three examples of tons of and tons of I may share with you.

Some individuals gained energy and muscle whereas others misplaced large quantities of weight and physique fats; regardless of the differing objectives and vastly completely different outcomes, all of them made one particular change that helped them really get the outcomes they wished:

They wrote every thing down: their measurements, their meals consumption, and their exercises.

In case you’re severe about making adjustments to your life and getting in form, I can’t stress sufficient the significance of monitoring your progress, and I don’t imply simply stepping on the size each morning and freaking out each time it goes up 1/tenth of a pound. I’m speaking a few plan that permits you to discover and keep on the best path.

Fortunately, I’m right here that will help you begin placing these practices in place TODAY.

I wager you’re right here since you’re thinking about reworking and losing a few pounds like Saint and Staci and Leslie above. I understand how powerful these things is – it’s not simply KNOWING what to do, however ALSO figuring out the best way to do it appropriately and sticking with the plan for months.

There’s nothing worse than strolling right into a gymnasium and never figuring out what you’re doing, or spending months coaching solely to appreciate that you just’ve been coaching the flawed method the entire time! Ok

Realizing the best way to train, after which getting your self to really comply with by way of with this system lengthy sufficient to get everlasting outcomes is brutally troublesome.

In case you’re prepared to chop by way of the noise and also you’re in search of steerage, accountability, and personalised consideration, take a look at our 1-on-1 Teaching Program! We’ve been serving to busy individuals such as you (and Leslie above, a training shopper!) get leads to a wholesome, sustainable, non-miserable method.

You’ll be able to be taught extra about our teaching program by clicking on the picture beneath and scheduling a free name with us to be taught extra:

Nerd Fitness Coaching Banner

Your flip:

How are you monitoring your progress?

Have you ever made changes to your plans after monitoring your outcomes?

Do you’ve gotten any questions on the best way to correctly observe your physique, meals, or exercises?

That’s what I’m right here for. Properly, that and comedic aid.

Let me know within the feedback!


PS: In search of a helpful app to trace progress with exercises and vitamin objectives?

Nerd Health Journey can just do that! Plus you’ll earn cool loot alongside the remainder of the Riot, as you’re employed collectively to apprehend nefarious villains on the free.

Go attempt it out for a free 7-day trial (no bank card required) proper right here:


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