How To Assess If You Are Making Fitness Improvements
You’ve been exercising and eating healthy for several weeks and now you want to see if you’ve made any progress since you started. There are many ways to check and see if you’re meeting any goals and getting the results you’re looking for.
Let’s get this out the way right off the bat….you can weigh yourself on the scale, but this may not be your best option. Scales measure your current weight and can’t tell the difference between muscle, fat, water, or food. It may take a month to start seeing results on the scale. This is when a lot of people will give up, thinking it’s not working, but this is when you must keep exercising and eating healthy. If you stay consistent you will see results, even on the scale in time.
Are You Making Fitness Improvements?
Listed below are a few better ways to see if your body is changing and if you’re making progress:
- First, find a picture of what you looked like before you started exercising, then take a picture of yourself today. Stay consistent with your workout and nutrition plan and then take your picture again. Make sure to wear the exact same clothes for these recent pictures so you can see the difference, and also try to take photos of the front and side view to compare both.
- It’s more about inches loss, so you’ll start to notice how your clothes fit since you started working out. Even if the numbers on the scale don’t change much at first, your clothes should start to feel looser and you’ll start to feel better. Muscle weighs more than fat and it takes up less space, so as you lose fat and gain muscle, you’ll be losing inches in no time.
- Measure your resting heart rate before you get out of bed every morning for the next 3 months. If you’re not sure how to find your pulse, you can do this easily by following one of these two ways. On the side of your neck, put your second and third fingers about 2-3 finger widths below your jaw bone under your ear, or on the palm side down of your wrist. Don’t forget to record your number every day. If you’re consistent with your exercise and nutrition regimen, over time, you should see a drop in your resting heart rate.
- Have an official fitness assessment done to see if you’re making the progress you want . A fitness assessment will help you establish your current fitness and health levels. It can also help provide you with the motivation you need to set new goals for you and your health.
At Time For Change Personal Training, you get a free fitness assessment and nutrition consult with the purchase of any personal training package. My clients also receive another fitness assessment every 4 weeks to see where they’re at with making progress and meeting their goals. It’s important to see what area’s you’ve been succeeding at and which ones need improvement, so I can help you adjust your fitness or nutrition plan according to your results and goals.
If you need help with improving your fitness, nutrition, and overall health, I can help you set up a plan so you can start seeing results. Click on the Time For Change Personal Training Services Tab to see what plans I offer and where to start.
- By increasing your general level of activity (such as walking, biking, taking the stairs, parking your car out farther, etc.) and specific types of exercise, you can affect your fat distribution and decrease your risk.
- Exercising and sports will help burn off the most calories and tone muscles throughout the body. To gain a firm abdomen and reduce your midsection circumference to a degree, specific exercises will tighten the core abdominal wall muscles, but if your body is still storing fat, that will continue internally behind the abdominal wall.
There is the saying that ‘abs are made in the kitchen’. If you want a smaller midsection, you must have a healthy diet in addition to exercising, which includes eating a balance of certain food groups, vitamins, and minerals.
- When your goal is to decrease your midsection measurement and decrease your weight, one way to simply understand it is this, you must have more calories being burned daily with exercising, than the calories you’re consuming daily. You’ll also need to exercise 3-5 times per week to reach your fitness goal.
If you think you’re carrying dangerous fat around your midsection and are looking to decrease your numbers and improve your overall health, I’d love the chance to work with you and help you reach your health and fitness goals. Click on the Time For Change Personal Training Services tab above to see how I can help you get started today.
Boost Your Metabolism and Burn More Fat
Metabolism is the key to weight loss, and all you need to know is the higher your metabolism, the more calories you’ll burn. How do you boost your metabolism and burn more fat? Your metabolic rate is influenced by your genetics, but exercising and watching what foods you eat can really boost your metabolism into high speed.
Not all exercises are created equal when it comes to boosting your metabolism, so you must choose the best ones to obtain this goal. You’re looking for exercises that do three things: burn calories during the workout, burn more fat and additional calories directly after the workout, and exercises that increase lean muscle mass which will then help you burn more calories and boost your metabolism.
Exercises To Boost Your Metabolism and Burn More Fat
When you do an endurance workout that has a steady speed throughout, such as cardio machines for 45 minutes plus, you are burning calories, but you’re not going to get the burning of calories afterwards or building of muscle mass, so this only meets one requirement and is not the best choice to boost your metabolism.
Interval Training is a type of cardio workout where you push yourself at a high intensity for a short period of time and then recover at a slower intensity of exercise. This will help you burn calories during the workout as well as give you burning of additional calories after your workout.
Strength Training or lifting weights is one of the best choices for boosting your metabolism because it helps you burn more fat and calories during and after your workout, and it helps increase your lean muscle mass. Time For Change Personal Training uses a combo of Strength Training and Interval Training to help you boost your metabolism big time and burn more body fat.
Foods To Boost Your Metabolism and Burn More Fat
Don’t waste your time working out if you’re going to miss the crucial step of feeding yourself the right foods. A good workout and healthy diet go hand in hand, so you’ll need a variety in your healthy diet. The recommended carbohydrate intake for adults is 50-70% of total caloric intake (stick with only complex carbohydrates), 15-30% for protein, and 10-30% for lipids (good fats and oils). Also, aim for an intake of 25 grams of fiber per day, and at a minimum, drink half of your body weight in ounces of water daily.
If you’re needing guidance on choosing the right exercises for the best benefit and what nutrition will help you lose weight, then click on the contact me tab above to get on the right track with your health!
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