Nothing in your cart

Uh oh! Your cart is empty 😢

One of these products might be what you're after...

No recent items

Hey there, Bulk fan!

Sign in or create an account to earn points with every purchase.

How to Track Progress in Your Fitness Journey

How to track progress in your fitness journey

Tip 1: Weight Scales

Be consistent with your check ins
Be consistent with your check ins

These are a great place to start, however, they are only a tool and not the only determinant of your progress. The best way to track your weight is to jump on the scales the first thing in the morning after going to the bathroom. Track this every morning and write it down on your phone or on paper. Once you record Sunday’s weigh-in you will have 7 different numbers.

Eg: Day 1: 70.5, Day 2: 70.1, Day 3: 70.4, Day 4: 70.2, Day 5: 70.3, Day 6: 70.9, Day 7: 70.6.

Add all weight check-ins and divide them by 7 (7 days).

Total weight: 493 divided by 7 = 70.42 is your weekly average.

If your goal is to lose weight I recommend 0.5kg weight loss a week.

If you're trying to put on weight try for 0.25kg per week.

The importance of tracking weight daily is essential as weight fluctuates all the time due to stress, hydration, sleep and many other factors.

Tip 2: Measuring Tape

The number on the scales does not define you
The number on the scales does not define you

Although the scales are a great tool, it is essential to also use a measuring tape to measure your body circumference.

Here are a few places I recommend measuring:

  • Neck (around the midpoint)
  • Shoulders (both arms down at your side, at the widest point from shoulder to shoulder)
  • Chest (lift up your arms, wrap the tape measure around your chest, just above the nipple, and then lower your arms)
  • Biceps (both left and right)
  • Waist (at the belly button for consistency)
  • Quadriceps (both left and right)

Track these at the front of your workout journal. Track once a month to see the changes you have made.

Tip 3: Workout Journal

Progressive overload is the key to results

Too often I see the same faces in the gym lifting the same weight all year round. They usually look the same.

For each workout, keep a log of what you do. When you are set to complete that workout next time make sure it is different in some way.

You may do more weight or more reps on any given exercise. If you can increase weight or reps, add another set. This will ensure your body is challenged and therefore tearing muscle fibres.

Tip 4: Rest and Recovery

Give yourself time to recover

To ensure your muscles can recover and rebuild from your workouts you need to rest! Some sources state a muscle group needs at least 24-48 hours to recover before training that muscle group again. However, this varies from person to person.

Resting 1-2 days a week from the gym is advised. Also, ensure you don’t train the same body part back to back. Give it rest and it will grow or tone.

Tip 5: Nutrition

I’m sure everyone has heard “Abs are made in the kitchen” or “You can’t out train a bad diet”

This is the key to muscle growth or fat loss. Your diet should include a balance of protein, complex carbohydrates and healthy fats. I won’t go too in-depth here but you need to ensure you are filling your diet up with nutrient-dense foods and limited processed food.

Put simply you need to be in a:

  • Calorie surplus for muscle gain = Consuming more energy than your body needs

Or a:

  • Calorie deficit for fat loss = Burning more energy than your body needs

You can either track using a food journal or via the touch of your mobile phone.

My favourite app is MyFitnessPal (free), however, there are many others.

Once all these steps are in place you are on track to achieving the results you deserve. Don’t make the mistakes I and many others have made.

Have you ever wondered what fitness tests the police use to become a police officer in Australia?

Ben Disseldorp

Sign up for the Bulk Nutrients newsletter

group of product images for proteins

Popular Posts from the Bulk Blog

With over 700 recipes and articles, the Bulk Nutrients Blog has something for everyone! Find a new workout, meet our ambassadors or take a deep dive into our products today.

Compare all Bulk Nutrients proteins

Sign up for the Bulk Nutrients newsletter

Popular Proteins

Popular Products

About Bulk Nutrients

We're an Australian manufacturer and supplier of high quality sports supplements.

Operating since 2008, Bulk Nutrients has become one of the premier Australian brands to supply nutritional products to top level athletes, competitors and those on a journey to a healthier lifestyle.

Find out more about Bulk.

Contact Bulk Nutrients

One thing that sets Bulk Nutrients apart is that we love to talk to our customers!

Whether you need product advice, help with the website or need a change made to your order... call us on +61 3 6266 4725.

If you prefer email you can email us day or night at info@bulknutrients.com.au

For online chat, hit the 'Chat' button in the bottom right hand corner of your screen and you'll be connected to one of our lovely customer service team.

Or if you'd like to get in touch through our online contact form, that's cool too!

Follow us on Social Media

Bulk Nutrients on FacebookCheck out Bulk Nutrients' Instagram postsView Bulk Nutrients' TikTok contentView Bulk Nutrients' YouTube Channel

Information

We acknowledge the Traditional Owners of the land on which our organisation operates, the Melukerdee People of the South East Nation and pay our respects to Elders past, present, and emerging.

Bulk Nutrients is proudly
Australian owned and operated.

7 Crabtree Road, Grove, Tasmania, 7109.
ABN: 17 158 981 447

Terms & ConditionsSustainability StrategyPrivacy PolicyPayment InformationSitemap

All prices are in Australian dollars (AUD) and include GST unless otherwise stated.
All content copyright © Bulk Nutrients 2008 - 2024