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How To Use Tape Measure to Track Your Progress
Health | February 20, 2014
If you don’t know how to use tape measure to track your progress, then read on and watch the video. Being able to take your own measurements is going to help you to see any changes in your body composition that may be happening on a weekly basis. It’s not a rocket science and all you need is a tape measure made specifically for this purpose. I don’t have them currently in my store, but you can always buy them online, in GNC stores or other stores that sell sporting goods. I don’t like to rely on scale, because those numbers can be deceiving especially if you are doing my Zgym workouts and becoming lean while losing fat. Lean muscles are denser than fat and therefore you can be actually getting slimmer while weighing the same.
Watch this video to see how to use the tape measure to measure your shoulders, biceps, waist, hips, thighs, and calves. Remember that you want to always place the tape around the middle of the muscle which is usually the widest part. Waist is the only exception in case that you have a visible curve on your sides. You want to run the tape through the slimmest part of that curve. If you don’t have the visible curve on your sides, then just remember to place the tape measure cca 1 inch above your belly button.
The key is to stay consistent in your measuring techniques which means that you have to always measure yourself around the same areas and try not to be too off. For example if you measure your waist 1 inch above the belly button, then you shouldn’t measure your waist the next week 2 inches above. Also the time of the day when you measure yourself plays an important role as well. I suggest that you always take your measurements in the mornings before you do or eat anything.
Now that you know how to keep track of your progress, try to be really consistent with your exercise and training. Signing up for Zgym will help you to stay on the right track, because we have a weekly workout schedule that will keep you moving 7 times a week for only about 15 minutes (intense 15 minutes) a day.
Can’t wait to see your progress and I’m looking forward to working out with you!!
Z.
Private Member |
Plz, help me 🙁 i’m working out in a gym, not eating too much, not eating “trash”, but i’m not loosing weight ;((( and the measures are still the same… I wanna cry, because I can’t see any transformation, others can’t see it too 🙁 I really wanna loose fat, but its seems like I cant get rid of it and its stuck to me for the rest of my life ;((((
Private Member |
Must be in your diet!!! Maybe you should start to eat more… eating less than your body needs is the same as eating too much. YOur body will keep the fat from food you eat… believe me.
Private Member |
A few things to consider.
How many calories do you eat a day? Are you in a daily defict.
How many calories does your workout programme burn per session?
If your not losing weight or changing size its because your eating to much and are not in a deficit. There are great tools like myfitnesspal that let you track your food and macro intake and you’ll quickly be able to see where your going wrong.
Private Member |
If you are not eating enough calories for the activity’s and workouts you are doing daily then your body will work against you.
You can cause metabolic damage by eating to little calories for an extended amount of time. Your body protects itself by burning muscle for fuel instead of fat and your stress hormones are more abundant in the body.
Private Member |
The best thing you can do is find ways to appreciate your body the way it is now. Your body responds to your mind and emotions, and if you direct unhappy thoughts toward your body, it will not be as cooperative. There is a lot of science behind this. Different emotions produce different chemical responses in the body. The more you can find to appreciate about your body, authentically (for example, I assume you can walk, you have arms that can pick things up, you have eyes that can see, your heart beats without you having to do anything about it, you are breathing all day long without thinking, your cells know exactly how to be and do cell things, etc), the more you’re going to have fun with your workouts rather than using them (and a restricted diet) to punish yourself. Encourage yourself and thank your food for giving you the energy and nutrition you need. You’ll be alright, just keep at it! You’re doing great!
Private Member |
Great suggestion, Adrienne. It’s so easy to overlook this aspect of fitness and wellness.
Private Member |
Ingrida,
you may not eat enough! if you workout a lot you need to feed your body. here some great link how to find out your bmr
http://www.bmi-calculator.net/bmr-calculator/
http://www.bmi-calculator.net/bmr-calculator/harris-benedict-equation/
Private Member |
This was a really timely post! I’ve been feeling annoyed because I’ve gained three pounds, but I took my measurements this morning and discovered I’ve lost inches since I last measured in October 2013. Happy, happy, happy!
Private Member |
Found this tape meausure for 6 dollars on amazon!
Private Member |
Hi!
Is there any tips how to get the curve in your waist more visible?