Get up, get ready and do some exercise, isn’t the story for each one of us nowaday. Well, at least for most of us, maintaining a healthy lifestyle is a challenge. A lazy lifestyle is a quicker way to your grave and not to mention it can make your day like a chore, making it quintessential for all of us to stay fit and follow a strict fitness regime. That’s where it gets more complicated. The eagerness and anticipation to see results drive most of us panic. It is combined with all the anxiety of what to eat and what not to, what exercise best suits our body, what supplements to take, how long to exercise, etc. You have to track fitness and measure the efficacy of your fitness regime to succeed in your fitness goals. But this can be quite daunting and overwhelming as there are so many aspects and parameters to consider.
In this article, we discuss the most effective and easy to follow methods to measure and track your fitness and helping you realize, what constitutes success. A vital point to remember is that to achieve your fitness goals. You have to stay honest with yourself while maintaining consistency in your fitness activities.
1. Determine your Fitness Goals
This is the first step of your fitness journey you should take. Determine your fitness goals, what do you want with your body? For some, it can be weight loss, for some others, the goal can be as simple as staying in shape, while a lot of others might want muscle gain and get ripped. Whatever it is, fix it in your mind, better yet, maintain a fitness journal and write down your fitness goals. Develop a mental picture of how you want to look and keep it locked into your mind. Use your journal actively and maintain a record of all the aspects mentioned below.
2. Measure and record the current state of your body
The second and crucial step. Take your measurements and keep a record in your journal. Measure your weight, the circumference of your hips, thighs, biceps, chest and waist. This is quite important as this dimension will be subject to change as you progress further in your fitness program. And remember, this is not just about measuring the initial state of your body, keep track of all the changes at least on every week.
3. Find out your metabolism
We’re all familiar with this word, but only a few of us know the true meaning and the role it plays in our fitness regime. Simply, put metabolism the process by which your body convert what you eat and drink to energy. Those who have a lower metabolism, tend to gain weight easily than those whose metabolism is faster. The measuring unit is known as Basal Metabolic Rate, which is some calories your body requires to function while in a state of rest. You can find out the same by using BMR calculator apps available online, there are plenty of them, and most of them are free to use. Now, if you’re wondering what’s the connection between BMR and fitness, then here it is, in order to stay fit and lose weight, you need to consume fewer calories than the total calories as per your BMR daily activity level.
4. Find out your Body Mass Index (BMI)
Body Mass Index or BMI calculates whether your current weight is healthy as per your height. There are online apps available which are free to use, and you can find out if your weight is appropriate as per your height. Depending on the results you may have to lose some while in some cases, gain some to stay healthy.
5. Track your body fat percentage
The body fat percentage is a measure of the percentage of fat your body currently holds. It’s important to note here that low body fat percentage does not always indicate a healthy body, for instance, a body fat percentage of 5% or less is dangerous and can pose a serious risk to your life. Calculating body fat percentage take into account your age, gender and various other measurements such as waist, hips, arms, etc. Again, there are online calculators available to measure the same and find out whether you’re in a healthy state or not. FYI, there is also equipment available on the market to calculate the same such as body fat scales.
6. Track your food intake
Keep track of your food intake in order to know how much calories you are consuming every day. Record what you eat and how much of it and also when. There is plenty of information available online regarding a number of calories in different food items. Use that information and ensure you do not consume much higher or lesser than what you are supposed to keep yourself in line with your fitness goals.
7. Track your Workout
A very vital step to track your fitness. Maintain a record of your everyday workout, for instance, the type of exercises you do, how many reps, sets, miles, etc. And remember to consult with your fitness trainer in order to determine the correct exercises and other associated details such as how many sets and reps you’re supposed to do.
8. Use Health Monitoring Wearables
There are plenty of wearable techs available in the market that can help you track your health and fitness without much effort. These wearables usually come in the form of wristbands or arm patches and can help you determine almost all the parameters mentioned above, such your BMI, Fat Percentage, calories burned, the number of miles covered and more. Reap the benefits of technology and don’t stay behind.
9. Use Fitness Tracker Apps
There is a multitude of good and precise tracker apps available online such as Cyclemeter, MyfitnessPal, Spotify, etc. These mobile apps can help you keep track of important aspects such as logging workouts, count calories and maintain stats of runs, walks and bike rides. These apps can also calculate the number of calories burned through the activity data. Don’t stay digitally impaired, utilize technology to stay fit, it makes your life easier.
10. Take Pictures
Here we talk about selfies of before and after pictures. Of course, you have the right to privacy so you can keep these pictures private, though there are plenty of options available online to enable you to maintain photographic data such Instagram. You can choose to make the data public or not. Take pictures every week (it’s advisable to do so without clothes with your underwear on of course) and notice the difference in your body and looks.
11. Be Consistent and Track Changes
Last but not least, be consistent, there are a lot of people out there who get inspired and start a fitness program only to ditch the same problem and finally give up, don’t be like them. Consistency is the key to success, to reiterate, stay honest with yourself and follow your fitness program by the book. Track the changes in your journal on at least a weekly basis taking into account, all the mentioned parameters- weight, circumference, BMI, body fat, etc. Stay dedicated, stay fit and live healthily. Best of luck!!!