Why to track the progress of training is important to measure not only the weight of the body, but the shoulder straps, waist and core muscles. All about how to make the measurement.
How to evaluate the result of training?
Most often to evaluate the success of strength training using conventional scales, with a certain periodicity comparing your weight. If the weight does not change, many are upset, considering that there is no progress.
This method is not accurate because it is impossible to say, due to which weight has increased or decreased – at the expense of muscle, fat, or even water. In addition, remember that different formulas of the “ideal weight” is simply useless.
Why do I need to do measurements
Measuring the volume of his body – a much more accurate way to evaluate the effectiveness of training. Use the measuring tape you are measuring girth of the chest, waist, arms and legs to see if there is progress in the growth of muscles.
If you are doing hard and eat, but a few months does not commit changes the basic measurements of the body, it is said that the training program should be changed. Even if the total weight of the body increases.
How often should I take measurements
Measurement of body girths enough to spend time in a few weeks. If you make such measurements more frequently than once every two weeks, you may not notice a significant difference in numbers, as the muscles do not grow as fast.
The basic rule of measurement of body girths is that these measurements should be carried out as the same, measuring in the same place, as well as trying to measure as objectively as possible, without deceiving himself.
How to take measurements
Take measurements of the body in the morning right after using the toilet. Measurements at the end of the day is not quite correct, as there may be a slight swelling of the feet, as well as an increase in body weight due to ingested food during the day.
It is not recommended to take measurements immediately after strength training when the muscles increase in volume due to blood flow. Such measurements are more self-deception than fixing your real result.
What are the places to measure muscle?
First, you need to measure your weight. Second, grasp the shoulders, chest and waist – chest is measured at the level of the nipple during inspiration, the waist at the navel through normal breathing. Third, the need to measure the core muscles.
Biceps measured without muscle tension at the widest point when bent hands, forearms – with a clenched fist with the middle arm, thigh – sitting in the middle legs, calves – standing on his toes, and centered. Additionally, neck girth measured.
Rules of strength training for teenagers 14-16 and 16-18 years. All about how you can use the operating weight and what exercises are allowed.
How to take measurements?
Try not to strain your muscles during measurements and do not make too big breaths when measuring the circumference of the chest and waist, trying to increase the volume of the breast and fix a large number. Objectivity is more important.
Of measurements to be used as a measuring tape and a simple strip of paper without divisions – in this case, you first fix the girth, and then shoot the measurement ruler. The latter method is more objective.
How to measure the levels of fat?
An important part of the body measurement – measurement of body fat. The measurement of this level will show, due to what is set or reduce your weight – due to muscle or fat tissue.
To measure the level of fat in the body can be used as a mechanical device (such as a plastic clip – calipers) or special electronic instruments or scales with body composition analyzer.
Measurements of parameters of the body – the main way to assess the progress of strength training. Necessary to fix the weight, body fat percentage, girth shoulders, chest, waist, hips, and biceps circumference, upper arm, thigh and calf.