How to keep on track with weight training log
Your body’s density is calculated by comparing the difference between the two measurements. The method involves being weighed both outside of water and while submerged in a specialized tank of water. The most accurate method of measuring your body-fat percentage is hydrostatic weighing (also known as hydrodensitometry Figure 2). There are quite a few ways in which you can track your body-fat percentage, including:
#How to keep on track with weight training log how to
(Bulking and cutting are explained in detail in Bulking and cutting, in the Nutrition Guide.) How to track your body-fat percentage This will indicate that you have lost more fat than muscle. Conversely, if you are cutting (consuming fewer calories than your body needs with the aim of losing body fat), you want to see your weight go down ideally due mostly to a decrease in fat mass. This will indicate that you have added more muscle than fat. For example, if you are bulking (consuming an excess of calories to maximize muscle growth), you want to see your weight go up ideally due mostly to an increase in fat-free mass. Tracking your fat mass and fat-free mass as you train and diet is important because it will help you to analyze and evaluate how your body is changing and therefore determine if you are making progress in the right direction.
To ensure an accurate log, always be consistent in the way that you take the measurements. Don’t pull the measuring tape too taut, and make sure that it’s not too loose.
Always measure the same area, usually the middle of the muscle belly. Measure your body parts every couple of months, in the morning, at the same time, and not after they have been exercised. To take body measurements, you will need a fabric measuring tape (Figure 1). Then, every seven days, add up the figures and divide the sum by seven to get your weekly average. Weigh yourself naked every morning, before eating or drinking anything, and after going to the bathroom. A weekly average is more accurate than weighing yourself once a week because your weight can fluctuate on a daily basis due to differing amounts of water retention, glycogen storage, food intake, and other factors. To track your body weight, weigh yourself using a reliable scale every day and calculate an average every week. You should also take photos of yourself at regular intervals. The measurements can be recorded using a measurement log or table.