Have you been exercising and not getting the results you were hoping for? Follow this expert advice from Personal Trainer, Blake Worrall-Thompson.
Continually hitting the gym for your workout sessions is going to be imperative if you want to move forward over time. This can be easier said than done however as motivation can get the best of you and if you have no clear sign of progress, you may feel like it’s all for nothing.
Or, if you aren’t seeing progress, you will be even more frustrated because you might feel like you’re doing everything right, yet still aren’t seeing the results you had hoped for.
What can you do in a situation such as this?
The trick is to start testing and measuring. Without these two factors, it can be very hard to move forward with your plan and even harder to stay motivated.
Here’s why this is so important and the various measurements you should be taking.
Why Test And Measure?
By testing and measuring your various progress over time, you accomplish two things. First, you allow yourself to see where and how you are succeeding. This is going to be important because it’ll ensure that you are in fact recognizing that you are making progress. Sometimes progress is too small to see with the naked eye, especially as far as small body composition changes go.
If you test and measure everything, you will gain a better sense of accomplishment about your journey.
Second, it also allows you to make the entire process that much more exact. You can then go on to make some adjustments if you aren’t seeing the progress you had hoped you’d see.
This is important because fitness is something that should be continually changing and adapting along with you. This applies for both your diet as well as your workout program.
If you simply pick a program and then just carry it out for months on end without ever adapting it to your own body, you’re not going to optimize your results.
Progress will be slow and you’ll be more frustrated by the day.
By testing and measuring, you can change all this.
So what should you test and measure?
The Elements To Assess
There are a number of ways that you can go about your testing and measuring and it’s going to come down to what your goal set is.
For instance, if you want to gain optimal strength, you might test and measure your one rep max on occasion. This can give you a better sense as to whether you’re making progress in this regard.
If you’re looking to boost your speed, you might try a one mile run and see how fast you can complete it.
Push-up tests, squat tests, and crunch tests can also be performed to look at the strength level of various muscle groups in the body.
In addition to that, make sure that you are measuring and testing your diet plan often in contrast to changes in your body composition.
You should preferably be having a body fat composition test done every 4-6 weeks that will indicate your total fat loss – not just your total weight loss.
From this test, you can then assess how your diet is performing and either decrease your calorie intake, shift your macronutrients, or make other changes as need be so that you can see the progress that you’re looking for.
You’ll also want to start measuring your food regularly as well. This is imperative to making sure you are meeting your daily total’s and aren’t off track on how many calories you’re consuming. A simple misjudgement here could cost you your fat loss progress entirely, so it’s something to definitely keep in mind.
So there you have the main points to know and remember about testing and measuring. Make sure your routine isn’t missing this vital element.