Tracking progress the right way for you.
I jumped on the scales this morning to see where I’m at two weeks post holiday. I’m trying to get the reading to be as consistent as possible, so I try to have the same outfit (my smartest pair of trackie pants), same food intake (none), and same toileting (all) every time I get on on a Wednesday morning.
This morning my weight was at 79.6kg (down 0.4kg from last week) which I’m happy with considering I didn’t think my food intake was as good as it should’ve been.
I’ve never been a huge fan of total scale weight on its own as a measure of progress for most people as although it could be useful, a lot of people have an unhealthy relationship with that number they see.
This unhealthy relationship is usually because of a lack of understanding of how body composition can affect that total number, and often a goal weight that isn’t based in reality.
I talk to people all the time who say they want to lose weight, but really what they want is to look leaner (lower body fat percentage).
It’s entirely possible to get leaner without changing your total weight at all, by gaining 1kg of muscle and losing 1kg of fat for example. In that example your total weight loss is 0kg obviously, but you’ve improved your body composition and so you’re leaner.
Anywho, there are heaps of really good ways to gauge your progress such as body composition scans, girth measurements and progress photos, not to mention all the great ones not directly related to appearance.
The important thing is making sure you pick a measurement that works for you and helps keep you pointing in the right direction, and that the measurement you use doesn’t do you more harm than good, which scales can often do.
Personally I use my weight and a rough body fat percentage from the scales paired with progress photos and the occasional stomach fat grab (not the most scientific of tests) to see how I’m tracking.
Doing more of what you don’t want to.
I decided when I got back from holidays, that I was going to spend two weeks (achievable goal) working at higher rep ranges in my strength training sessions.
I don’t really spend a lot of time doing anything over ten and maybe twelve reps at a stretch, and the reason is mostly because I don’t like it.
Who am I kidding, that’s the only reason.
I suffer from a little bit of a problem that no doubt affects more coaches than just me, which is that I’ll write myself a really good program with all the stuff I need to be doing, and then over the course of the program I gradually adjust it until it’s what I want to be doing instead.
So I’ve written the program I need, and made myself spend these two weeks doing fifteen reps on nearly all my exercises, and the challenge for me will be to push through the suckiness and make myself fight through the inner dialogue about it being alright to adjust the program because I’m the coach.
The other reason for the higher reps is that hopefully by training with a bit more volume my tendons and ligaments won’t complain as much this year as they did in the last.
The boring section.
The rest of my movement for the week was just trying to get in as much walking as possible, and working on some kettlebell flow work to break up the gym training a little bit.
As mentioned in the top section, my nutrition wasn’t as good as I would’ve liked this week, not to say it was bad but it wasn’t as much of an improvement over the previous week as I would’ve liked.
My body is back to where it was before I went away though which is great, so now I need to set a bit of a goal for where I want to be at the end of this month.
That’ll do it for this one.
Thanks for reading, and I’ll catch you next week.