Any person that follows this blog will know of my frustration that slimming clubs ONLY use the scale as a measure of progress in terms of fat loss. The scale can be misleading. You may be up or down on the scale depending on your level of hydration, stomach contents or lack therof, lack of or increase in bowel movements, increase or decrease in muscle mass and an increase or decrease in fat mass.
Here are 11 ways to measure progress WITHOUT stepping on a scale!
1. REPS INCREASE
The reps you can perform on an exercise are increasing. Last week you did 8, this week you completed 10 and next week the aim is 12!
2. SETS INCREASE
Last week it was 3 sets of 10 reps but this week it’s 4 sets of 10 reps! The overall volume is increasing meaning you are getting stronger.
3. WEIGHT INCREASE
Your Squat last week was 15kg and this week it’s 20kg. Strength increases here too!
4. IMPROVEMENTS IN TECHNIQUE
I have worked with many clients who will worry about not lifting heavier weights when the truth is their technique needs work before we add extra loads. Improvements like keeping your balance while lunging or being able to correctly brace your core doing a plank are excellent signs of a body adapting to the new stimulus.
5. MOOD CHANGES
We all know that exercise is an excellent mood booster as it releases feel good chemicals called endorphins that boost our mood during and after physical activity.
6. ENERGY INCREASES
When you workout or are physically active every system in your body benefits and your energy levels can increase from the endorphin boost and improved fitness levels.
7. EVERYDAY TASKS GET EASIER
Exercise should be of benefit to your life outside of the gym. Playing with your children gets easier. Lifting the heavy shopping from the car is easier. Even picking something up off the floor or climbig the stairs 2 steps at a time becomes the norm.
When you can noticably see differences in your own appearance then you know you are making progress! Whether in pictures or in the mirror the fact is that despite what the scale says you are on the right road. Keep going!
9. PEOPLE NOTICE CHANGES
“Have you lost weight?”
“John are you working out?”
“Mary you look amazing!”
Take the compliment and feel great about it! You are making progress or are your friends are liars??
10. YOU SLEEP BETTER
With energy levels boosted, mood on the up and an hour workout done you will sleep like a baby. Your body can feel lethargic at times like during a hangover or a day on the sofa catching up on Season 87 of The Gilmore Girls but we sleep better after a day of activity. It helps us recover and feel fresh the next day too!
11. CLOTHES FIT BETTER
Do I even need to explain this one? Find an item of clothing that is snug. If it’s not so snug in 4 weeks you’re on the right road!
Have you lost weight??
So if stepping on the scale and seeing the number go up or not move at all sets you off into a rage similar to the Tazmanian Devil then it’s best to get rid and use the 11 ways above or a combination of the ones you prefer to track your progress.
If you know someone obsessed over the scale please send them this post as a reminder that their effort and progress is not solely determined by a scale!
markcaulfieldcoaching.ie 
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