One of the hallmarks of our training program is tracking.
We don’t track EVERYTHING, mind you. Just the stuff where improvement gets you the most bang for your buck or return on investment. Think squats, deadlifts, bench and overhead presses, bent-over rows … stuff like that.
Tracking your lifts is important because a) You can see your progress over time (or spot a plateau, and b) It saves you time and effort when you come in for a workout because you know exactly where to start and what the goal is for the day.
But as we’ve discussed many times, most people only have time for about 3 hours of training in the gym each week. That leaves 165 additional hours in the week.
What should you be tracking during that time?
Here are a few things we recommend tracking:
Water Intake: As a guide, you should not feel thirsty and your urine should not be a darker yellow than usual. Adult women need about 8 cups (around 2L) and adult men need about 10 cups (around 2.5L) of fluid a day. If you’re not tracking your daily intake, how do you know if you’re on track or off track?
Compliant Meals: Some people do great counting calories and macros. For most of us, it’s too tedious. So we’ll ask our clients to check in each day with how many “compliant meals” they have each day. What’s a compliant meal? One that includes the appropriate amount of lean protein, vegetables, whole-grain/unprocessed carbs, and healthy fats. The portions are going to vary depending on your size, activity level, and goals. (Note: If you’re unsure what your portions should be, shoot me a reply and I’ll help you troubleshoot.)
Activity: There’s something satisfying about making an appointment for your training session, showing up, kicking butt, and then checking off that you did it. Also … if you go a few days in a row without physical activity, tracking it is a great way to stop the trend so you can get back on track.
Body Composition: You don’t need to spend lots of dollars on a Dexa Scan to measure your physical progress. We recommend that our clients record their weight, waist and hip measurements monthly, and also take progress photos - those before and after photos show the results of your hard work and they can be a powerful motivation. Recognising that you’re stuck is a signal that it’s time to chat with your coach and make some adjustments to your training program, nutrition, or recovery.
If you don’t track it, you can’t improve it. If you need help putting a tracking plan in place, reply back and let me know.
Yours in health and fitness,
Chris
