Measuring Fitness Progress - What To Use

So a topic people ask me about quite frequently has to do with what I recommend to use to measure fitness progress? The SCALE or measuring TAPE? 

As a general rule of thumb, I tell my Challengers and customers that I coach to use both, but to track their progress based on measurements and pictures. Muscle weighs more than fat, and if you are building muscle while losing fat, your scale may not change as much as some would “expect” it to and then they find that very discouraging.

Also, your weight can fluctuate up to FIVE pounds (yes, five!) in any given day, depending on exercise, how you sweat, the amount of H20 you drink and what you eat. So taking some key measurements - hip, waist, arm, thigh (whether you are trying to lose weight or not) - once a month is a better way to track where you are at and stay motivated. If you can’t resist hopping on the scale (you know who you are!), ONCE A WEEK is more than enough to gauge progress without driving yourself crazy! 

For those of you who CAN’T resist stepping on the scale more often, I recommend getting rid of it. If you are thinking, “Is she serious?” Yes, I am. Take the scale and throw it out, “lend” it to a friend or neighbor, or have your significant other “put it away.” That number is powerful and will mess with your mind AND in turn your progress!!! 

So how do you measure? With how you FEEL and what you LOOK like! 

5 WAYS TO MEASURE SUCCESS WITHOUT THE SCALE: 

1. MEASURING TAPE

When doing your measurements with a tape measure PLEASE use reference points!!! I provide basic reference points for all my challengers to use when they measure. I can honestly tell you when they send me follow-up measurements I can tell who used them and who didn’t, especially when I look at their pictures. Think about it - kind of a no-brainer - you need to measure at the same places each time. Guessing “the middle of your thigh” each time is not going to cut it for your thigh measurement, so instead try measuring down 6 inches from your inseam, keep your heels on the floor, and have someone else take the measurement. 

2. PROGRESS PICTURES 

Pictures are great as well as I mentioned above, but guess what? There is a technique to taking them too, so you can accurately see changes. Check out a few below:

Basic Guidelines for Taking Pictures 

• Same time of day 
• Wearing same clothes
• Standing under same lighting 
• Don’t suck in or hold your breath - breathe naturally 

3. NON-STRECHY JEANS

Find a pair of NON-STRECHY jeans or pants. Stretchy clothes 'give' so they won’t be an accurate gauge to your body’s changes as quickly as a pair of stiff denim will. Another thing you may notice as you lose weight is that getting your strut on in stilettos becomes easier and smoother! 

4. LISTEN 

When people say things like, “You look great,” “have you lost weight?” or “Wow! Something looks different about you!” kindly ACCEPT the compliments and be proud!!! Your progress is progress and YOU are awesome! 

FYI: You are also starting to inspire others if you haven’t already whether you know it or not! 

5. ENERGY LEVELS 

Be mindful of your energy levels. As you get closer to your fitness goals you will feel lighter on feet and be more motivated to do activities you love, which include things that involve being 'active.' 

If you can’t resist the SCALE:

Keep the variables as consistent as possible. 

• weigh yourself at the same time 
• on the same scale
• wearing the same clothes 
• after you empty your bladder
• no more than once a week

Please comment below if you wish - I would love to know what people are using and/or prefer. Many will throw this debate around like a hot potato, but in the end I feel you figure out over time what works best FOR YOU and ultimately it is personal preference. Most importantly, just remember the bottom line is the scale IS just a number, and it by NO means determines your INNER beauty or your worth!