Posts written by Michael J. Mahony

In order to accomplish your goals you need to track your progress. There are multiple ways to track your fitness progress. Today I want to talk about those tracking methods and discuss why some are good while others are bad.

Are You on the Right Path?

People jump onto a fitness program with a lot of excitement. They are ready for change and want to accomplish that change with every fiber of their being. They set goals and go to work trying to accomplish them. How will they know they are on the right path if they don't track their own progress?

Scale Weight as a Measurement

The most obvious measurement when trying to lose weight is scale weight. It definitely gives interesting feedback, but the feedback it provides is only interesting to me when combined with other measurements.

Scale weight is affected by so many different variables that have nothing to do with weight loss success or failure. If you are carb cycling and you weigh yourself after a high carb day you will find your scale weight has risen. For women on their time of the month they will also see their scale weight has risen.

To me scale weight alone is the least trustworthy measurement and I will explain in the body fat portion of this discussion below.

Body Fat Percentage as a Measurement

Our bodies are made up of lean body mass (muscles, bones, tissue and water) and fat. I tend to focus the most on my body fat measurement. Why?

To me, body recomposition is a better goal than weight loss. You can lose 100 pounds and still not be healthy. Dropping body fat will make you healthier and that is why I focus on it more than the scale weight.

I do believe that using scale weight in conjunction with fat percentage is a great way to go. You measure your body fat with calipers (for easy to use calipers see the Accumeasure calipers on Amazon), hydrostatically or using bioimpedance. The method you use isn't important. What is important is to measure it the same way every time and to track the direction of your numbers–up or down.

As an example of why I think you need to track your body fat, imagine Joe is 28 years old, weighs 200 lbs and has 30% body fat. Joe begins to change his lifestyle. He has started with 140 lbs of lean body mass and 60 lbs of fat. Over a period of 6 months Joe steps on the scale and he now weighs 200 lbs. Should Joe be upset? Joe next measures his body fat and finds that he is at 10%. Joe hasn't lost any scale weight but had dropped 20% body fat. He now has 180 lbs of lean body mass and 20 lbs of fat. Joe has managed to eliminate 40 lbs of fat! Joe is much healthier even though the scale weight is exactly the same.

Circumference Measurements

Another way to track progress is that take circumference measurements of things like your arms, legs and midsection. These numbers give great feedback about how you are doing.

Track Everything Plan

The plan I want you to follow is the Track Everything plan. Every week at the same time on the same day weigh yourself, take your body fat measurement and take your circumference measurements. Track them in something like a spreadsheet so you can observe the trend.

Make Adjustments

As you're tracking your results you will use them to make adjustments to your plan. You will be able to react more quickly. You will be able to adjust so as to keep your progress going in the right direction.

Want to see all the messages in this May 2016 Challenge Series? I have them organized for you right here.

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Everyone thinks they are focused. You think you are right? You ignore texts while at the gym. You concentrate on yoir exercises. While resting you think about the rest of your day…wait! I thought you said you were focused?

To me being focused means not thinking about anything else but your workout. Everything else is blocked out. This time is supposed to be all about you. Too few people take time for themselves during the day. These are the reasons you should be focused while at the gym.

Focus on the Muscle

Too many people go through the motions without really thinking about the muscle they are working. If this is you break that habit now! You need that mind to muscle connection to really work hard. Some muscles this comes easier than others, but you want to feel the muscle contracting as you move the weights. You want to feel the muscle working. This take great focus.

Focus on the Next Set

In between sets people tend to let their minds wander. This is the time to mentally envision the next set you will complete. See yourself lifting the weight. Imagine how many repetitions you will complete and how it will feel. Don't allow your mind to wander to other things.

Focus on Your Form During Each Set

Each exercise must be performed correctly, take time to focus on your form. Make sure your body is positioned correctly. If your form breaks correct it. If you can't do any other reps with correct form end the set. Form is king when it comes to making gains. There is no point in doing really sloppy bicep curls if you expect your arms to grow.

Focus to Reduce Stress

By not letting your mind wander you make your gym time your own. Here is a big hint — life will be there after  you spend time at the gym. The bills, problems, etc. of life will be there. Make the gym time your time and your stress is going to go down. It isn't important to worry about what is for dinner that night or that the electric bill is due. Just focus on your workout. Focus on getting the most out of your workout that you can and you will reduce your stress for sure.

Focus Your Way to Fitness

By following this advice and focusing like a laser you are going to see major increases in your fitness level. You will see results and so will your friends and family. Learn to fall in love with the process by truly experiencing it. Never train if you aren't going to focus, but don't use that as an excuse to not train.

Want to see all the messages in this May 2016 Challenge Series? I have them organized for you right here.

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The key variable in your fitness routine is consistency. The amount to which you stick to your plan, your consistency, is going to determine how successful you are. You can have the most bulletproof plan ever made, but if you don't consistently execute it you are going to get less than desirable results.

Why Goals Are Not Enough

Everyone knows they need to set goals in order to get anywhere with their health and wellness. However, goals alone just don't cut it. You have to create a plan that will enable you to consistently attack those goals. The consistency is what creates the successful results you are looking for.

Consistency Is Rewarding

When you consistently work towards your goals you will be rewarded with outstanding results. When to workout won't matter. How you workout won't matter. The consistent effort you put in will pay off huge dividends.

Stumbles Getting in the Way

Most of us let one small stumble derail us. Let me give you an example. Jane has a goal to be at the gym every single day this month. For the first 6 days of the month everything goes as planned. On the 7th day of the month something happens and Jane doesn't go to the gym. Jane is now faced with a major mental roadblock. If she stays focused on being consistent she will get up on the 8th day and resume her gym habit. All will not be lost. However, if she beats herself up for missing one day at the gym she runs the risk of completely derailing her program. Missing one day quickly becomes missing two days. It spirals out of control. Don't let that happen to you. Always realize that one day won't kill you. By being consistent over a long period of time you are going to see incredible results.

When Is It Best to Train?

I get asked this a lot. When is the best time of day to train? Some people will tell you that it is better to train in the morning when you are fresh. Others will say in the late afternoon as science has shown you are stronger at that time. I am going to tell you that the right time to train is when you are going to be the most consistent.

Ways to Be Consistent

There are numerous ways to be consistent with your training. I am going to point out just a few of those ways.

• Pick a time of day to train that will enable you to get it done without constantly having to skip a day
• Pick a body part and focus on improving it for the next 4 weeks
• Set a goal to be at the gym every day this month
• Don't beat yourself up when you stumble
• Find a gym partner with similar goals and abilities

Now get to work and get the job done!

Want to see all the messages in this May 2016 Challenge Series? I have them organized for you right here.

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