The scale is a pretty effective measurement tool for long-term progress when it comes to healthy weight loss or weight management.
In the short term, it’s one of the worst.
Weight can fluctuate 2-4 pounds per day based on factors like sleep, stress, hormones and water retention.
So don’t drive yourself nuts and weigh yourself every day. Every 2-3 days – or even weekly – will suffice.
But when it comes to measuring progress, we need to have at least one secondary measurement to complement the number on the scale.
Why?
Well, let’s say you’ve been following a well-designed exercise and nutrition program for 6 weeks … but you’ve “only” lost 3 pounds.
You may be disappointed in this result if you’re only looking at the number on the scale.
But what if you were also taking regular waist and hip measurements … and found that you also lost 2 inches around your waist?
That’s amazing! And tells a more complete story than the number on the scale.
The reason being … Let’s say you’ve lost 6 pounds of fat and gained 3 pounds of lean mass over the 6 weeks. The end result is “only” 3 pounds lost. But your body is going to look COMPLETELY different with 6 pounds less fat and 3 pounds less lean mass.
That’s where a third dimension to progress measurement comes in … progress photos.
You don’t have to share these with anyone if you don’t want to, but they can be a game-changer when it comes to getting a complete and accurate picture of your progress.
I recommend taking progress photos from the front, side and back angle. For men, shirtless and shorts. For women, sports bra and shorts.
It’s best to wear the same clothing from one photo shoot to the next.
In order to know if you’re making progress, you need complete and accurate measurements. It’s not as much work as you think … but it’s well worth it.
Your Friend and Coach,
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Train Smart. Train Hard. Train Safe. Train to Sweatt
P.S.: Whenever you’re ready… here are 3 ways I can help you:
1. Be a guest of mine for a One-on-One Fitness Success Session.
We’ll sit down together and develop a personalized plan to help you achieve your fitness goals. Just reply to this message and put “Success” in the subject line.
2. Join my 28 Day Jump Start Program and be a Case Study.
We’re adding a few new clients to our program for 28 days and documenting their success. If you’d like to work with us for the next month and be a case study for fat loss… just reply to this message and put “28” in the subject line.
3. Listen to my interview on FitPro TV
I had the honor of being interviewed as a leading fitness professional. If you would like to listen so I can teach you that if you have failed before there is still a way for you to reach your goals. You can watch the episode here www.paulfsweatcpt.com/podcast