So you’ve been eating well, working out regularly and staying consistent. Then you step on the scale and are met with disappointment when the number glaring back at you pops up. Don’t panic! The number on the scale doesn’t lie, but it also doesn’t tell the entire truth. What’s missing is that it doesn’t tell you if you’ve lost fat, gained muscle or are retaining water.
Even though you see your reflection in the mirror every day, it’s difficult to actually notice if you’re making progress. A better way to monitor your improvement is to take progress photos and body measurements. When you compare photos of yourself from when you first started your new fitness regime we promise you’ll be pleasantly surprised.
Check out the best strategy to monitor progress!
To guarantee the best progression photos, follow this!
Tip 1: Show your shape
To compare the changes, you’ll need to see the changes. It’s impossible to do this if you’re wearing a baggy t-shirt or shorts. Form-fitting activewear/swimwear is best for females with your stomach and lower back visible!
Tip 2: Wear the same clothes
If you can’t wear the same outfit, at least wear something similar every time you take your picture. If you’re proud of your progress, you might want to show others, so we encourage you to avoid posing in your underwear.
Tip 3: Use a plain wall/ door
Make sure there is no clutter, patterns, bright colors or distracting objects in the background. Also, use the same spot for each time you take your progress shots.
Tip 4: Take a full-body photo at eye level
No mirror selfies. If you find this challenging, ask someone you feel comfortable with to take your photo or use a timer function. Make sure to position your body straight and center to fill the frame.
Tip 5: Shoot from 3 angles
To understand the full scope of how your body is changing, it’s important to capture your front, side, and back. For consistency, always choose the same side each time.
Tip 6: Stand in natural light
Try to take your photo in natural daylight. If that isn’t possible, ensure that your room is well lit and there is as much light as possible.
Tip 7: Maintain good posture
Stand up straight, with your shoulders back and down and arms relaxed at your sides. Recreate the same pose each time.
Tip 8: Take photos weekly
It’s important to take your photos once every week and schedule it on the same day each week.
Take your time getting your photos right — you’ll appreciate it down the line. This is your journey and you should take pride each step of the way. Clear, well-captured progress photos will really help you see just how far you’ve come and will propel you even further to reach your fitness goals.
To guarantee the best body measurements, follow this!
Chest: Place the measuring tape across your chest and measure in line with your nipples. Keep the tape parallel to the floor.
Waist: Place the measuring tape around your bellybutton and measure parallel to the floor. When measuring your waist, exhale and measure before inhaling again.
Hips: Place the measuring tape across the widest part of your hips/buttocks and measure all the way around while keeping the tape parallel to the floor. I prefer to use the hip bone as an indicator for the widest area for consistency.
Thigh: Measure around the largest part of each thigh.
Upper arm: Measure around the largest part of each arm (above the elbow).
Tip 1: The best way to measure your circumferences is with the Myotape measure! Use the link below to purchase this from Amazon.
Tip 2: When taking measurements, stand tall with your muscles relaxed and feet together.
Tip 3:Apply constant pressure to the tape (so it doesn't sag) without pinching the skin.
Tip 4:Measure under the same conditions each time, such as wearing the same clothes (or none at all).
Tip 5:Measure yourself in front of a mirror to make sure the tape is positioned correctly. If possible, have someone else do the measuring for you.
Tip 6:To ensure accuracy, remember to take measurements in the same place on your body each time.