Measuring Progress

So you've decided to get fit/lose weight/be healthy/gain muscle.  How do you measure your progress?  Most of us use that dreaded tool: the scale.  While weighing yourself is a great measurement of progress, you shouldn't rely entirely on the scale, and I'll explain why. 

First of all, if you DO decide to use weight as your sole indicator of your progress, make sure you are weighing yourself at the SAME TIME on the days you weigh yourself.  Our weight fluctuates  2 - 5 lbs. throughout the day, so you can't really measure your progress unless you are weighing yourself consistently at the same time of day. 

If you are trying to build muscle at the same time as you're losing weight, the scale may not budge at all.  In fact, you may GAIN weight.  Don't freak out!  If you are eating clean and following your workout plan, you will NOT get fat.  Most people will tell you 'muscle weighs more than fat'.  Well that isn't necessarily true.  5 lbs. is 5 lbs.  But muscle burns calories while at rest while fat, well fat doesn't do anything for you (anything good anyways).  Here is an image of 5 lbs. of fat vs. 5 lbs. of muscle:

So it's easy to see that you can be getting leaner and still weigh the same.  I plateaued for MONTHS when I first started losing weight.  It took me TWO YEARS to lose 40 lbs.  It does NOT happen overnight.  You have to be consistent and keep going.  You are changing your lifestyle, not making a change to quickly lose 10 lbs. and then gain it back after a party. 

A better way to measure your progress is by weighing yourself, taking progress pictures, and using body measurements.  You will notice inches dropping from your waist and changes in your physique when the number on the scale doesn't change.  Other times you will see the scale drop with smaller changes to measurements and pictures.  The important thing is to know that there is more to measuring your progress than a number off a scale. 

And don't forget to use your physical endurance as a measurement.  When you first started working out, how long could you run before you were winded?  One month in, you're probably running far longer than when you started!  Are you lifting heavier or able to complete more reps than before?  Remember that every little improvement makes you better than you were yesterday.  Don't let that weight number discourage you! :)