A good way to see if you’re moving forward is to constantly track your progress in some way or the other. Whatever your ultimate goal is, whether it’s gaining more muscle, or losing weight or even maintaining your current stats, constantly checking on your progress will do wonders to keep you on point and motivated. Too many people just go to the gym to go through the motions, and then after a few weeks don’t see results.

Rather set a realistic goal for yourself and then work towards it. An easy and simple way is to keep a spreadsheet of all your details, such as all your body fat measurements, and your weight.

Then make sure to measure everything at least once a week, at the same time each week to ensure consistent results. It’s amazing how your weight can fluctuate within a day just from what you eat! Get yourself a pair of body fat callipers. The proper callipers can be relatively expensive, but the cheaper ones will do just fine. You don’t really want to find out what your actual body fat percentage is per se, but rather use it to assess your body and to see the changes each week.

So for instance if you are trying to shed body fat and you measure the millimetres on your abs one week, and let’s say it comes to 9mm. And the next week it’s down to 8mm you can see that you are in fact improving. In addition to this take progress pictures each week as well, to follow how your look changes over the course of the weeks. By doing this, it makes it that much easier to achieve your goals and leaves very little to guessing.