Congratulations, you’ve made the decision to look after yourself by eating Good Food and adding Fitness into your life, now you’ll want to be able to track and measure your progress, and here’s how:
First choose how from the list below; create a baseline record and then record your progress and if sometimes you feel a little disheartened, look back at it and see how far you’ve already come:
Measure Yourself – You could be losing inches whilst gaining weight because you’re building muscle, measure biceps, chest, waist (through the belly button), hips and thighs. Be consistent, relaxed or tensed, breath in or out.
Body Mass Index (BMI) – love it or hate it, use it as an indicator to track change, don’t worry about the starting label, concentrate on the end result (NHS BMI calculator)
Take Pictures – the selfie, it doesn’t have to be seen by anyone but you’ll look back and be amazed by the change
Body Composition Scales – finally these are becoming affordable or see if your gym/health centre has them (Tanita BC 730 for £40) it can give you 9 different measurements but these 3 are key:
- Body Fat % Ladies aim to be under 30% at least, men aim to be under 25%
- Muscle Mass % – work hard and watch this figure increase
- Visceral Fat aim to be under 12 at least
There are various charts for the measurements, use the same one for consistency (Tanita’s Understanding your measurements)
Track Your Workouts/Activities use time, distance, repetitions done etc to measure your results
Weigh Yourself— last because it can play tricks on you, muscle is denser than fat, so as you get leaner but build muscle your weight may not change
Your clothes — when once tight clothes feel comfortable and then loose—a great feeling
Technology— there are a whole host of apps and fitness websites out there, here’s a few of the most popular to have a look at: My Fitness Pal, Map My Run, Strava, C25K, MindBody
Sitting- Rising Test Developed by Brazilian physician Claudio Gil Araujo its a simple test involving sitting down and then standing back up again, barefooted with as little assistance as possible. if you can do so without using your knees, arms, hands, elbows etc your score a 10. You lose 1 point for any assistance as in the picture below:
According to the study conducted by Araujo if you struggle with the test then your risk of dying in the next five years may be five times greater than those who do the test with ease.
Once you’ve got your score (10 – any points lost for assistance):
Good: the 8-10 range mean you’ve got the greatest life expectancy.
Fair:the 3.5-7.5 range means you’ve got a problem. You may be twice as likely to die than those in the good range.
Poor: 0-3 is a warning that, according to the test, you’re five times more likely to die in the next six years than those in the good range.