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Week 2 Day 1 & How I keep track of my progress

Back and biceps workout today based on the workout plan I did last week (see here). I felt slightly stronger during my workouts and this made me feel like I’m slowly regaining my strength, and it feels really good. Although from past experience, I know that my back is my weakest point mostly because I have no idea where it is, so I fail to engage it properly, and any progress I make, I attribute to the strength of my arms. Anyway, I hope that this time round I will be able to surpass my previous progress and be able to do at least 2 unassisted pull-ups!!! Bicep workout was a breeze this week and I think that I will be able to up the weight next week! YAY!

Also, I  decided to keep track of my personal statistics to keep track of my progress in my journey. Doing so will allow me to make make adjustments if I am not seeing the changes I want. I am doing this by using a measuring tape, and a weighing scale that measures body fat as well.

girlygetsfit bodybuilding measuring tape

The measuring tape I use is from bodybuilding.com. Its really handy for measuring bodies because of two characteristics. It has plastic bit tail that goes onto the slot in the measuring tape, so you can let it loop around any body part without having to hold it together. Also, the tape stops at every 1.5 inch released from the measuring tape, and would only reel back when you press the star button. So when I want to measure a body part, let’s say my bicep. I just pull the measuring tape out loosely and slot it into the end. Then I put my arm through the loop I created and then I press the star to tighten the loop. I can either read the measurement like this or I release the plastic bit (without pulling more tape out). Nutrition park in Singapore was also giving out this measuring tape with every purchase last year. I have so many of it but I like to use the bodybuilding.com because it’s bigger so it has a better grip.

girlygetsfit omron bodyfat weighing machine

The weighing machine I use is quite fancy-pants and I use it at my aunt’s house. It is the Omron Karada Scan HBF-375 Body Fat Analyzer.  It functions as a normal weighing machine, but it can also measure your body fat if you input some personal statistics in such as your age, height and gender. After that, it is really quite easy to use. I just step on it, and pull out the handlebars (on the top of the weighing machine) and hold it while it analyses my body fat. After that, I just have to click the ‘Display Set’ button in order to scroll through my weight, my body fat percentage, BMI, my resting metabolism etc. If you click the ‘area check’ button, it shows the subcutaneous fat and skeletal muscles in various parts of your body (e.g. trunk, arms, legs). I used it on and off last year, and I’m proud to say that my body fat, body age and visceral fat has dropped ever since I began working out. This machine uses bio-impedance analysis in order to measure the body fat which may not be the most accurate way, but it should display fairly consistent results. So any drop in body fat percentage should be more or less trustworthy! I will start measuring myself weekly!

I currently am at 21.9% of fat, which looks quite different on a chart I found online.

body-fat-percentage-women(Img src)

That body must be at 20% body fat, not 22% (where I am at). I say that because I have all sort of muffin top going on and it’s fun to flick at my fluffy bits now because it wobbles so much! My aim is to get myself down to at least 15% body fat. Gambatte!


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3 thoughts on “Week 2 Day 1 & How I keep track of my progress

    1. Hello! I agree with you, and that’s why it’s important to use several methods to approximate. I use both the visual chart and weighing scale to estimate where I’m at as compared to before! I think I totally missed it out in my post so thanks for the comment!

      If I’m not wrong, all body fat measurements we can use provide rough estimations and we probably can only have the most accurate body fat readings when we’re dead (carcass analysis). That’s why I use both the body fat weighing scale, and visual chart to track changes in my body, not for any accurate readings.

      The body fat weighing scale (bio-electrical impedance method) is not accurate, and is dependant on many factors like dehydration, before/after meal, before/after workout. I do find it useful to ‘see’ changes in my body composition over time. I also use the visual chart as an additional reference. I could use my body fat calipers too but then I thought that would be too much. :X

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