How to Keep Track of Your Weight-Lifting Gains

Photograph by iStock/jacoblund

Getting the body that you want is not an easy task. If it were, everyone would be walking around super fit and in the body of their dreams. However, actual fitness gains and the process of seeing results is not an entirely intuitive experience. It requires knowledge about your own body and understanding what works specifically for you, which takes time and tracking measures to really understand. It also requires a whole host of information about nutrition, workouts, and supplements. An important part of getting fit and seeing the fitness results you’re working towards is by tracking your body and your workouts to find out what works and what doesn’t. Most importantly, it requires that you’re consistent and that you track and analyze what works for you.

Use a Calorie And Macro Tracker

The most important thing that you can do for yourself to see consistent results, is to track your workouts, meals, and results. This is easily one of the most helpful things you can do, because you’ll gain insights on what works for you and what doesn’t. The first thing that most people do when they’re looking to track their results is to use a calorie tracker. The most popular trackers available on most devices and give you details on the calories and macros of the food that you’re eating. Track your gains with a rugged laptop that’s able to withstand accidents in the gym. When you’re trying to see fitness gains, paying close attention to your macros can be incredibly difficult but it’s a necessary part of seeing the results that you want. If you’re looking to increase your muscle mass, focus on increasing your protein intake as much as possible. Protein contributes to the rebuilding of your muscles after a workout, and can be incredibly helpful to seeing the results that you want. If you are consistently tracking the details of your diet, you’ll also be much more likely to know what changes help and what don’t.

Track Your Body Progress 

The way that your body is responding to diet and exercise changes is an incredibly important part of the process in analyzing and optimizing your results. It’s important to know how your body is reacting to the changes in your diet and exercise routine. There are many different ways that you can do this, and if you’re lifting weights, it’s incredibly important that you’re not just using the scale to see your changes. Muscle building will increase the number of the scale if done correctly, but so will fat. Although the scale can be helpful, especially for weight loss, it’s just one resource without enough information for weight lifting. Instead, take progress photos at least weekly to understand how your body is changing, and consider tracking the measurements of the different parts of your body to know if you’re getting the results that you want. It takes time to see results, so know that you will have to be patient if you’re looking to see specific gains. It can sometimes take years to see the definition in your muscles, but by working closely with the various tools that you have at your disposal, you’ll be much more likely to see results more quickly.

Be Intentional About Your Workouts 

While it may seem like you can just follow someone else’s workout routine and get the same results, that’s not quite how it works. You need to know that everyone’s body is different and will react differently to different workouts and diets. Using someone else’s routine may work for you in the beginning, but optimizing your results means that you’ll have to pay close attention to what works for you. When you’re working out, your form matters a lot. If you’re doing a workout wrong or do not have good form, there’s a chance that you won’t see results as quickly as you might like. Focus on getting the most out of your routine by concentrating your efforts on perfecting a few workouts at a time and gradually increasing the amount and difficulty of each one.

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