This probably should have been an earlier post for my Challenge readers, but I didn’t think of it before. When it comes to weight loss or achieving a certain fitness goal, what bar do you set for yourself? I’ve used a couple of different markers in the past and wanted to discuss some of the benefits and drawbacks of each.
Scale
The most obvious marker that I think most people use is the scale. We have certain number in mind that is our happy weight/sweet spot/good range. Mine is 120-125 pounds. Anything below and I start to look gaunt and boney and above that I feel kind of sluggish. It’s been pretty easy for me to maintain for over a year now. Before that, my range was around the 130 mark, but I hadn’t discovered the benefits of lifting weights. I’m proof that you can be smaller by lifting weights, instead of a strict cardio regimen.
The benefits of using the scale as a marker is that it’s a consistent measurement, and you have a concrete number to focus on getting to. The drawback? The scale can be arbitrary, especially if you turn into a daily weigher. If you ate a high sodium meal, or later than usual, it can show up as a couple pound weight gain the next day. So long as you weigh in at the same time each day/week, and understand that minor fluctuation is normal, this can be a useful tool. I use this about once a week. If I notice that I’m creeping toward the higher end of my range, I up the cardio interval work outs and watch what I eat a little more closely. Another problem with focusing in on a number is that if you’re building muscle while losing fat, you might not see any change and get discouraged. This brings me to my next marker, measurements.
Measuring Tape
Measurements are a pretty cheap and simple way to track your progress. All you need is a tape measure, hence escaping the chore of deciding what kind of scale to buy. The one with a body fat calculator? The one that talks to you? Digital or analog? Interpretive dance? Measurements will show progress as you gain muscle while losing fat, though it’s generally a slower method. If you prefer this route, I suggest taking your measurements once a week and writing them down in order to track the benefits of your exercise and diet changes. I still do this once a week, since I’m always changing up my weight training routines and like to see where the changes are showing up.
Clothing
When I read fitness or fashion magazines, I always hear some actress talk about how A) She doesn’t diet (I call bullshit); B) She maintains her physique through yoga (And genetics); C) She doesn’t own a scale and goes by how her clothes fit. Going by your clothes is fine, thought it’s going to depend on how often your washing you clothes – my jeans straight out of the dryer and tighter than they are after a day or two of wear. I’m more apt to go by how I look in my clothes when I see photos of myself posted on Facebook. However, this might be more indicative of styles that are flattering to my body type and those that are not.
Using this method, you’d want to use the same point of reference – with vanity sizing slowly taking over just about every store, I’ve gone from a 4 or 5 to a size 0 in some stores. Use the same dress/pair of jeans/etc.
What methods do you use to keep track?
I thought I’d put a little playlist together of the music that’s currently powering my work outs. I call it Musical Monday, because alliteration is all over the blogosphere with What I Ate Wednesdays and my Favorite Food Fridays.
Helena Beat – Foster the People
Feel So Close – Calvin Harris
My Favorite Game – The Cardigans
Someone That I Used to Know – Gotye
Wild Ones – Flo Rida ft. Sia
I Know Where It’s At – All Saints
My Love Is Better – Annie
Lien on Your Dreams – Black Motorcycle Rebel Club
Tribulations – LCD Soundsystem
Aberdeen – Cage the Elephant
Ghosts ‘n Stuff – Deadmau5
I Get Around – Dragonette
Starry Eyed – Ellie Goulding
The Middle – Great Northern
Daylight Robbery – Imogen Heap
New In Town – Little Boots
Sexy and I Know It – LMFAO
Maneater – Nelly Furtado
Also included by not listed individually: anything by Lady Gaga or Britney Spears.
My work out playlist tends to be much more upbeat/emotionally intense than my usual walking to class or hang out playlists.
What do you like to listen to while working out? Do you have a different tempo for running or cardio versus weights?
Lindsay
Fit is Always In 