Analysing, Monitoring + Tracking Your Progress

When undertaking any fitness, weight loss or healthy eating programme, it is essential that you have an accurate and accessible means of measuring your progress for motivation, to ensure development and to keep you working towards the realisation of your goals.

These are some measurements that assist you if recorded regularly:

– Weight and height

– BMI (Weight in Kg, divided by Height squared in m)

– Waist to hip ratio (measure waist at belly button and hips at widest point, divide waist by hips; a ratio of 0.95 or less is good)

– Muscle measurements (Regularly measure the largest muscle groups; Biceps, Pectorals, Quadriceps, Calves, Stomach)

Taking these measurements once a week will give you a fair assessment of how you are working towards your goals and the speed at which you are making progress.

Analysing, Monitoring + Tracking Your Progress – Planning your own training schedule.

“Be diligent and intelligent, Diligence promptly executes what intelligence thinks through. Haste is the falling of fools – they know not the obstacles and set to work without preparation.” The Art Of Worldly Wisdom – Balthasar Gracian.

1.) When planning your own sessions, the first thing to consider is your goals; make sure your session corresponds exactly to the goals you are setting out.

2.) Always be prepared to challenge yourself BUT remain realistic in your capabilities. Challenge yourself in a reasonable and healthy manner with your goals in mind.

3.) Don’t plan a session that ends up being too long and you can’t complete. Be reasonable and consider your time constraints because not completing a workout can be very demotivating and unrewarding.

4.) Research the best exercises and training methods to suit your goals. The internet is a limitless source of health and fitness tips and information. Sieve through the infomercials and advertising and find out what the professionals do; sportspeople, bodybuilders, friends who have been successful.

5.) Don’t be scared to try something new. If it doesn’t work for you, you can drop it and replace it with something more appropriate. Provided you are honest in your analysis of your training, you can easily break down which training methods work for you and which don’t.

Analysing, Monitoring + Tracking Your Progress – Documenting Your Fitness.

If you are looking for a great way to analyse your performance, your fitness, your strength and your power, then why not try progress charts? By creating a simple chart that covers a variety of exercises at different repetition volumes, you can discover all you need to know and map your progress to decipher what requires improvement and where you aren’t progressing. Remember on every exercise, cheated repetitions DO NOT count. Correct and strict form is essential in reducing your risk of injury, maximising training results and targeting the correct muscles with each exercise. Be honest when assessing your progress, it will be better for your motivation, safer for your body and give you better foundations to build upon.

Try creating a chart similar to this one…

Exercise Volume/Repetitions Volume Repetitions
Resistance 1 Repetition Max 10 Repetition Max
Bench Press
Barbell Squat
Overhead Shoulder Press
Dumbbell Fly
Bicep Curl
Cardio Speed over 1000m Distance in 10 minutes
Rowing Machine
Cross Trainer
Treadmill
Exercise Bike

The frequency with which you monitor your progress is dependant entirely on the reasons for your training. If you have a specific goal, it’s essential that you check your progress at regular intervals to ensure you are heading in the correct direction. If you are working for general fitness and weight loss with no timescale, you can just keep track of it every few months. Alternatively, keeping a regular heck on a weekly basis may give you a deeper understanding of what does and doesn’t work for you with regards to training methods, styles and intensities.

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