If you remember from way back in one my first posts on Game Strength Insider, I suggested that you immediately take some pictures and fitness measurements. If you’re not already doing so, I suggest that you start taking these photos and fitness measurements once per week. It’s easy for us not to notice a whole lot of improvement on a week to week basis, but over time these before and after pictures and fitness measurements will tell an amazing story of your progression.
Here’s what you should do each week:
- Take front, back and side photos of yourself in your chonies. Be sure to clearly label the dates.
- Weigh yourself. (first thing in the morning)
- Take body fat measurements. You can purchase a skin fold tester or visit your local gym.Â
- Take measurements – Around your waist, chest, arms, neck and legs(thighs and calves). I like to keep my neck, biceps and calves around the same size.
Since most of us have a scale, measuring tape and a camera, it’s easy to do these things weekly. With that being said, the majority of people aren’t that familiar with body fat measurements. The body fat measurement is damn near your most important measurement.
If you crash diet and start losing muscle, the scale and the measuring tape are going to encourage you. They’ll tell you that you weigh less and that you’ll be able to slip into smaller clothes. But the problem is, these measurements don’t tell you when you’re actually getting smaller and flabbier.
I’ve mentioned the term “skinny fat” back in an earlier post. People that areÂ “skinny fat” may be smaller than they were before, but they still carry a lot of body fat.Â You’ve seen them, flabby with no shape, looking like jello.Â
YOU don’t want to be skinny fat. That’s why you’re on this site. Skinny fat people are not attractive with their clothes off and from I’ve seen, typically unmotivated which is super whack.Â
Good news is, you simply have to measure your body fat on a regular basis (about every two weeks). Here are the four common ways to measure body fat, along with which ones you want to use and which to avoid…
- Avoid the body fat calculator. This is where you enter your height, weight and other measurements into an online calculator. Forget about this, because it’s not accurate.
- Avoid the body fat scale. This is like a regular weight scale, except it’s supposed to measure body fat. Just like the calculator, this tends to not be accurate, so I’d avoid it.
- Use body fat calipers. This is a good, fast option that you can use at home. Just buy a pair of body fat calipers and read the instructions. If you prefer, you can have a professional (such as a fitness trainer or doctor) measure using body fat calipers. Either way is fine, as long as the measurements are done the same way each time.
- Use hydrostatic testing. This costs more money, but it is the most accurate way to measure your body fat. For money saving purposes, you may want to do this once now and once later on to check your progress. For in between tests, you can stick with the calipers.
That’s it for this time, I hope you’re pickin up what I’m throwin down. More motivation tips to come!