An important component of any wellness program is to monitor your progress. There are a few easy ways to do this yourself.
The first being the very simple: see how your clothing feels. This method is effective – and rewarding when you start to see clothing fit better or become too big.
Another way to track your progress is to take before and after photos. It’s simple to take a snap with your cellphone. Ask a friend to take your photo or if you are feeling shy, set a timer on your smartphone and capture the following images. To get the full picture (pun intended) of your journey, its best to snap a full body shot of your front, back, and side profile.
The most accurate and rewarding way to monitor your progress is to take body measurements using a measuring tape. This is most accurately done by a friend but you are able to complete yourself if desired. It’s also best to take your measurements with your body relaxed (not right after a workout) and and wearing as little clothing as possible.
Holding the end of the tape measure, wrap it around the biggest part of your chest. Hold the tape just tight enough so it doesn’t sag, it shouldn’t be too tight.
Measure your biceps at the half way point between your armpit and elbow. Record the measurements of each arm separately.
Measure the most narrow part of your stomach, usually around an inch above your bellybutton.
Measure the largest part of your bum while your heels are together.
Measure the larges part of your thigh, usually just below your pubic bone. Record the measurements of each thigh separately.
I suggest taking your measurements every 4-6 weeks to track your progress. Remember, you may gain inches in certain areas depending on your goals as you gain muscle mass.