Motivation-quote-nikki

10. Track your progress

Once you’ve decided on how you want to build your better body, I recommend assessing your current state then tracking your progress along the way. Here are a few ways to get a well-rounded and accurate picture of the current state of your body:

Weight

If weight loss is one of your goals, weigh yourself before you begin and track your progress weekly. Weigh yourself at the same time of the day on the same set of scales for the most accurate result. Don’t weigh in daily, as hormone levels and other factors can lead to fluctuations.

  • Skin folds

Although skin fold assessments are based on a population average, measuring key areas such as your bicep, tricep, stomach and back can show you how much fat loss you have achieved. This is often more accurate than what the scales say. Compare your skin folds at the beginning of your program and then again at two months. Best to get a fitness professional to help you with this.

  • Clothes

You will know if your clothes are feeling on the loose or tight side. So note the size of your clothes and how they are fitting at the beginning of your program and then again after two months to see how you are going.

  • Flexibility, strength and cardio

To gauge flexibility, see if you can touch your toes standing without bending your knees. To measure your general strength try 10 push -ups, 10 sit-ups, 10 tricep-dips and 10 lunges now, and see how much easier these are in two or three months. To test your cardio fitness, go for a jog and see how long you can last before having to walk. Time yourself now and again in a couple of months.

  • Energy levels

Is your digestive system working well? Do you have the energy to do all the things you want to? And do you generally feel happy, healthy and fit? Ask these sorts of questions to assess your body’s health too.

Want to lose weight and be rewarded for it? Do the 12-week BodyBlitz challenge!

Photo credit: Nikki Fogden-Moore