In order to tell if your program is working, you need to have some way of measuring progress. You can use subjective measures, such as how you feel, but objective measures are important to honestly and accurately determine your progress.
For measuring body composition, StrongFast Fitness uses two objective measures (weight and waist/hips) and one subjective (photos).
Weight
This is simple and is mostly just stepping on a scale and recording your weight. The one important thing is to be consistent--in what you wear, the scale you use, and the time you weigh yourself (e.g., right before breakfast).
We're not so interested in your actual weight but in how it changes as you progress. And weight is not a great measurement for body composition changes (which is what we care most about), but it's one piece of data we can use.
Your weight can naturally fluctuate by several pounds from day to day. A big glass of water alone weighs more than a pound. So it’s a fairly imprecise measurement.
Don't be obsessed with your weight! It’s just a number. Granted, it tends to correlate well with fat loss, but not always, and it’s usually not the best indicator of progress. Still, it can be a useful number and it’s widely used, so we use it here. Stick with only weighing yourself when your Blitz calls for it.
Waist and Hips
Girth measurements show changes in the size of individual body parts. They don't necessarily tell us whether changes are due to fat or muscle, but can give us more information about how your body is changing.
Often, people don’t lose scale weight (or they might even gain weight) when starting a fitness program, but their body girths shrink.
This tells us that they are losing fat and gaining or maintaining lean mass (i.e., denser bones, more muscle).
Day to day, you might notice your clothes fitting differently. This is another way to know whether your body is changing.
While there are many measurements you can take (e.g., neck, upper arms, thighs, calves, etc.), at StrongFast we keep it simple and do just waist and hips. The waist-to-hip ratio (WHR) is a well-researched measurement advocated by the World Health Organization (WHO) amongst others.
For measuring, a simple cloth measuring tape will work, but we prefer to use the MyoTape device. It’s inexpensive, and the tape encircles the body part with a consistent tightness, giving more accurate and consistent readings. Look for it online.
Waist girth: Measure at the navel. Stand upright and breathe normally with the abdomen relaxed. Record the measure after a normal (not a forced) exhalation. Women may want to measure at the narrowest point instead of the navel. Again, it doesn’t matter as long as you’re consistent. We're not as concerned with absolute numbers as with how they change.
Hip girth: Measure around the hips/glutes at their widest point.
For both measurements, stand with your feet close together and body weight evenly distributed, wearing little or no clothing. Relax and take the measurements at the end of a normal exhalation. Record to the nearest half-inch.
As with weight, be consistent! Use the same measuring tape, the same clothing (or lack thereof), and the same (approximate) time of day.
Photos
Take your photos while dressed in a swimsuit or shorts (and sports bra, for ladies), standing against a bare wall. If you aren't comfortable with this, just wear something that shows your body shape as accurately as possible. But remember: these photos are for you. You don't have to share them with anyone. Although we hope that at the end of this group you'll want to share your before and after pictures. In any case, they're a great way to see how your body is changing.
Set up your camera about 5-7 feet away from you so that it can capture your whole body from head to toe. You can use a tripod or have a friend take the photo.
Make sure the room is well-lit or you use the flash when taking your photo. (Be consistent!) However, make sure there isn’t too much overhead light; you don’t want to cast shadows.
Write down exactly how you took the pictures (camera settings, lighting conditions, distance to the camera, etc.). This will help you replicate the same conditions in the future.
Take three photographs: one of your front side, one of your left side and one of your back side. As with the measurements, take the pictures at the end of a normal exhalation. No sucking in your gut! But don't puff it out, either. (You can "brace" it if you want, tightening your core muscles as if you're about to be punched in the stomach. Again, be consistent.) Stand with your natural posture.
Remember, measurement isn't a judgement. It's information for making decisions. It's just one more tool for you and your coach to use to work together to help you move forward.
So when it comes to measurements, "Get 'em and forget 'em!"
Determine your numbers, input them into your Blitz, and re-focus on what truly matters: Doing the daily activities that create lasting change.