Measuring Your Success

In order for you to know how well you are or are not doing, you need to have a way to measure your progress. Most often people use the scale to tell themselves how they are doing. Unfortunately, a scale does not tell you the whole picture. A normal scale does not state how much of your weight is bodyfat and how much is muscle and bone. Here are some better ways to track your success:

Bodyfat measurement
Body circumferences
Strength and cardio progress
How you feel


Bodyfat measurement
Having your bodyfat measured is a great way to know how much of your weight is bodyfat and how much is muscle and everything else. It is really bodyfat that most people are concerned about changing when they are looking to lose weight. Having a regular bodyfat measurement taken, like every 4 weeks,  is a great way to know if you are on track with your fitness goals or not.

There are many different ways to have your bodyfat measured. There is: underwater weighing, air displacement (The Bod Pod), bioelectrical impedence, DEXA scans and caliper testing. If you are looking to have a measurement taken from a local fitness facility, it will probably be with either calipers or bioelectrical impedence. Caliper tests can be very useful if the person taking the measurement has been well trained. I would recommend having the same person do your measurements every time, that way you will get more precise results.

Here are the bodyfat percentage categories:

Classification          Women (% fat)          Men (% fat)
Essential Fat (Low)     10-12%                      2-4%
Athletes                    14-20%                      6-13%
Fitness                      21-24%                     14-17%
Acceptable                25-31%                      18-25%
Obese                       32% plus                    25% plus

*American Council on Exercise
 
Body Circumferences
This is another great way to see if you are making progress. A simple tape measure is all you need. A waist circumference measurement can tell you if you are losing bodyfat around your midsection, which is where most people typically store bodyfat. For women, another circumference that may be helpful to measure maybe their hips. For men, maybe a chest measurement to see if there is any muscle development.

Even without taking measurements, you can tell if you are losing or gaining inches by how your clothes fit. Your clothes can tell you how on track or off track you are.

Strength and Cardio Progress
If you are "making gains" in the gym by pushing heavier weight or running faster or are able to sustain a longer duration of cardio than you were when you first started, then you are definitely making progress! This is probably the best way to see if your body is moving in the right direction. You must first make progress in the gym (or whereever you exercise) to create external physical results. By consistently pushing yourself, you will achieve the results you desire.

How do you feel?
With exercise, you can increase the amount of energy that you have and accomplish much more in a day than when you don't exercise. So, if you have created the habit of exercise, then you should notice a greater sense of well-being and higher energy levels. Your body is less susceptible to illness and you often get much more restful sleep at night. Feeling great is a nice side-effect of exercise!


There are many different ways to track your progress other than just with a scale. Use the method that suits you the best. Stay on track with your plans!

"False weights and unequal measures, the LORD detests double standards of every kind." Proverbs 20:10 (NLT)