Tracking Your Progress w/ Scott Kemp
If you’ve been a BKI member for several months now I’m sure you have put in work and made progress, because that’s the goal right? If you are a new member then great! No better time to start then now! It’s very important to track your results and make sure you’re progressing, because if you aren’t it means something needs to change. I see too many people in and out of the gym for years on end who look the exact same, making zero progress. This is when it’s time to go back to the drawing board, lay down your goals and your routine and see what needs to be changed. People plateau, that’s normal, but when you hit your plateau it’s important that you put your ego aside and realize it. Here is my progress tracking method I want you all to start now!
Tracking Tools you will need:
- Body weight scale: track your weigh first thing in the morning after you go to the bathroom, before you eat or drink anything. This way we get a consistent accurate reading.
- Body tape measure: You will measure 7 points on the body. (make sure you are relaxed and not flexed when measuring)
- Waist: from bellybutton around.
- Hips: 5 inches lower from bellybutton and around.
- Chest: from nipples around the chest and under the armpits.
- Shoulders: from nipples around chest and around arms.
- Arms: Right between the elbow and armpit, around your bicep and tricep.
- Leg: between hip and knee, around the quad and hamstring.
- Calve: between knee and ankle around the calve muscle.
- Body fat caliper: This is a cheap device that will pinch a skinfold on your body and give you a reading and a chart to go off of that will tell you what percentage body fat you’re. It’s not 100% accurate but close enough to give you a ball park reading to go off of.
- Photos: Nothing tells you your results more accurate than the mirror. If all the numbers from the above measures didn’t budge but you see photo progress than you know you have been doing something right.
- Overall feeling/energy: How are you feeling. Strength/energy up, down the same.
- Note Pad: Keep a personal recorded of all the above measurements/notes and date it. Not much if any progress will be noticed a few days apart, but a month or two down the road you should see great progress.
2x a week you will log your measurements first thing in the morning on an empty stomach. Spread your log in the days apart and stick to the same ones each week. I like Monday/Friday or Tuesday/Saturday.