Effective fat loss guidelines – Chapter 3: Monitoring your progress

In previous chapters (part 1 and part 2) we have discussed what needs to occur when looking to achieve a lean and muscular physique. Having an intervention strategy is only as good your monitoring strategy. This can be as simple or as rigorous as one likes but it must be present to a certain extent. This will give you the confidence to carry on when you see the hard work translate into results, as well as informing you from time to time that something needs stepping up.

BODY COMPOSITION

It is important to consider that we’re made of fat and lean mass such as bone, muscle and other connective tissues. Consequently it’s important to measure both which together make up our total weight. Both common sense and research showing that this will give you some accountability, thus making the increasing chances of adherence.

Regular measurements of total bodyweight (1-5 x p/week) will account for inevitable fluctuations with specific measures occurring less frequently (2-4 x p/month). This will give you invaluable insight into how your body is reacting to your new training and nutrition regime and allow you to make sure you’re dropping body fat, not muscle.

Subjective measures are also highly useful. Things like weekly pictures or even just how the same suit fits can act as indicators of our progress.

Note: Especially with body composition and pictures, be sure to replicate the same conditions. I.e. Weigh-ins at the same time of day using the same scale, pictures under the same lighting at the same time of day.

NUTRITION

You’ve nailed the nutritional guidelines outlined in chapter 1. Monitoring your intake alongside will allow you to see how it’s affecting your body shape and weight and allow you to know when to make alterations.

MyFitnessPal is a really useful tool due to its extensive database and bar code scanner allowing you to scan in your meal deal options at lunchtime.

GYM PERFORMANCE

Let it be known, whilst on a caloric deficit, weekly personal bests are an unlikely occurrence. That’s not to say you can’t build muscle or strength depending on how long you have been training, but sooner or later the reduced energy intake will take its toll. That being said, keep a work out log detailing your sessions. Include sets x reps x load, the intervals you use and how you are feeling during/post workout. A slight dip in performance after weeks in deficit is normal, so don’t be to discouraged and keep the main goal in mind – FAT LOSS.

All the above factors discussed are interrelated, so bear in mind the potential effects altering either a training or nutritional variable will have on your goals. After a few weeks of collecting information you’ll discover a good understanding of what your body reacts the best to.

Next time we will discuss goal setting, mind set and plateaus.

By Will McLintock & Tiago Ribeiro from Matt Roberts Hampstead