5 Ways To Track Progress WITHOUT Using A Scale

Many people focus solely on the scale to measure their progress, while the scale is a great tool and will show if you are headed in the right direction over-time, there are many other ways to measure progress that are less harsh on you mentally.

If you are someone who gets obsessed or overly disappointed when weighing yourself, these five ways to measure progress may be a better option for you.

  1. Progress Pictures

This is a very underrated way to track results and can be a great tool to measuring your progress. If you are strength training while pursuing weight loss, your weight on the scale will fluctuate greatly because you will be gaining muscle, while losing body fat.

A progress picture can show how your body composition is changing, and gives you a visual of you heading in the right direction without relying on a scale.

2. Tracking Your Strength Increases in The Gym

Another underrated but useful tool of progress, is keeping track of your weights in the gym and whether or not you are increasing reps or weight as time goes on. If you are increasing your performance in the gym, there is almost always a chance that you’re headed in the right direction with lose in body fat and increases in muscle gain.

3. Tape Measurements

This method of tracking progress is great because you don’t have to update it weekly or daily, but more on a monthly basis. The scale is tempting to update weekly and even sometimes daily for most of us which can cause a negative impact on the way you look at yourself.

We suggest measuring the places you’d like to see decrease or increase the most in inches, and then updating them once per month to see if you are on the right track.

4. Body Fat Percentage

Although there aren’t many accurate and easy ways to measure body fat percentage, it is a great tool to give you a baseline of where you are and something you don’t have to track on a frequent basis.

If you don’t have access a DEXA scan near you, you can use an electronic body fat reader or pinchers. Remember if you choose not to use a DEXA scan, you will not get 100% accuracy, but a range that you could be in.

5. Clothing

This may seem simple and silly, but being able to fit into old clothes is a GREAT way to measure progress. If the scale hasn’t budged, but you can fit into your favorite pair of old jeans, thats a sign that you have changed your body composition in a positive way.

Remember, the scale should never be your main focus while on your fitness journey. It is just a number and does not determine your self-worth or progress being made. Stay consistent with working out and eating healthy, and your goals will happen! This has to be a long-term lifestyle, not just a short term fix.

Core Exercises: Where to Begin and How To Progress

Core Exercises: Where to Begin and How to Progress 

Watch the video HERE:

http:/https://youtu.be/84-H5hc1hr8

While there are certainly no shortage of core exercises posted on webpages and social media accounts, it’s sometimes hard to get a baseline on where you should begin and which of those exercises are appropriate for you.

For that reason we’re posting a series of videos that will help you determine if you are a beginner, experienced, or a master of your core.

A beginner level core exercise is a side plank hip raise. This will help build up core strength while also helping your balance and shoulder stability. Simply start on your side, forearm on the ground, and raise your hips up off the ground, attempting to hold the top position for 3 seconds for 10 reps. As you progress with this and are able to maintain the top of your side plank you can advance it by now tapping your hip down to the ground. And a final stage of difficulty would be to add a twist while you reach under with the top hand after performing the hip tap.

For the intermediate or experienced level of core training let’s look at the inchworm and some progressions on that. Named the inchworm for its resemblance to the movement of an inchworm, you are simply starting in plank, walking your feet in toward your hands so your hips hike up in the air, and then walking your hands out to return to your plank. So you will be inching forward as you perform these. Once you have a solid grasp on this movement you can kick it up a notch. Instead of walking your feet in toward your hands, give 3 little hops in and then 3 little hops back out to return to your plank. For these you will be staying in place. A great way to make these extra challenging is to go 3 hops in and 3 hops out for 20 seconds, then switch to 2 hops in and 2 hops back out for 20 seconds, and then finish with one big hop in and one big hop back out for the last 20 seconds.

Finally, for our advanced readers who have some really solid core control, we have progressive toe taps in plank. Start at one end of a yoga mat in plank. Start by tapping your foot up by your hand and then return it back to plank position. Tap the same foot out about a foot further out on the yoga mat and then back, and then tap the same toe all the way out as far as you can on the yoga mat and then back. And now reverse the taps, starting with the tap all the way out, then middle, then up by your hand. From here, perform up-downs to get yourself to the other side of the yoga mat and repeat the same progression with the other foot. See how many times you can make it back and forth across the mat before your core burns out. And don’t forget to stretch after!