Sydney Personal Training Authority

shares some insights…

Don’t think….test !

Completing assessments

Completing assessments such as weigh ins, measurements and fitness tests are imperative to track your fitness training progress as well as providing a source of enthusiasm as targets and goals are reached each week on your way to reaching fitness goals and target weights etc.

This enthusiasm harvested from reaching these “mini goals” can be the catalyst that keeps you motivated and on track over the course of your training cycle .

Assessments also provide feedback as to what is working for you in terms of workouts, which you will be logging. In other words by analyzing your activity, food and assessment data, you are able to make observations and informed decisions regarding your training and diet direction over the next period of your fitness program.

Establishing your goals

Another element of a successful approach eliciting positive fitness changes that has to be addressed is goal setting. Goals need to be clear and achievable. Create 3 goals that will be your focus over the next 60 days.

E.g. lose weight, reduce body fat and gain strength

Having one main goal that you want to be the priority outcome of your 8 week training cycle is also a good start. Breaking that goal down to smaller chunks that can be achieved in smaller amounts of time is the next step.

Write down the answers to these questions.

1. What is the most important desired outcome you wish to achieve from investing your time in a fitness training program for the next 8 weeks?

2. Where will you be at week 4 ?

3. Where will you be at week 2?

4. What is your goal for the next week?

5. What is your goal today?

Personal Stats

Recordings of your measurements such as arm, leg, waste, chest and hip girths, a “before” picture of yourself, your current weight and body fat % (if you have body fat scales) will all be used as a starting and reference point for weigh ins and progress checks on the way to reaching your main goal .These statistics will also serve to motivate you each week as you notice the changes occurring.

Girths

It is important that you take your girth measurements correctly in order to avoid in discrepancies in results.

Here is a guide for you to follow to take accurate girth measurements:

Using a soft vinyl tape measure, record your measurements accurately in centimeters or inches if you prefer.

When you are taking measurements apply the tape firmly but do not compress or squeeze the skin

Measurements should not be taken on top of clothing

Do not suck in your stomach.

Record girths prior to working out, never afterward.

Men

Bicep: Measure from the top of the shoulder where the bony part of the clavicle (collar) bone protrudes to the elbow. Now divide the measurement by 2 and find that number on the tape. This is should be midway between shoulder and elbow. This is your measuring point.

Chest: Measure under armpits and across the nipples, ensuring that the tape is level.

Waste: Pass the tape around the torso and measure directly over the top of the naval, ensuring the measuring tape is level.

Hips: Find the maximum girth by measuring the highest point of the buttock while keeping the feet together and pointing forwards, ensuring that tape is level.

Thigh: Placing the foot on a chair measure total length of thigh from the crease where the torso meets the thigh to the top of the knee cap. Now divide the measurement by 2 and find that number on the tape. This is should be midway between torso and kneecap. This is your measuring point.

Calf: Placing the foot on a chair observe the maximum girth, using the tape to check, ensure the tape is level.

Optional:

Forearm: Palm up, maximum girth.

Wrist: Maximum girth.

Women

Bicep: Measure from the top of the shoulder where the bony part of the clavicle (collar) bone protrudes to the elbow. Now divide the measurement by 2 and find that number on the tape. This is should be midway between shoulder and elbow. This is your measuring point.

Chest: measure under the armpits across upper portion of chest, ensuring tape measure is level.

Waist: Minimum girth at natural contour just below bottom rib, tape level.

Abdomen: : Pass the tape around the torso and measure directly over the top of the naval, ensuring measuring tape is level.

Hips: Find the maximum girth by measuring the highest point of the buttock with feet together pointing forwards, ensuring that tape is level.

Thigh: Maximum girth just below the curve of the buttocks, legs 5cm apart, ensuring tape is level. (Maximum girth means area where anatomical feature is largest in circumference.)

Calf: Placing the foot on a chair observe the maximum girth, using the tape to check, ensure the tape is level.

Optional:

Forearm: Palm up, maximum girth.

Wrist: Maximum girth.

Photograph

Standing left side toward camera in a doorway with the camera and lighting set where you will remember (if not record settings in diary).This includes having the camera in the same spot each time your photograph is taken. Taking the photo at the same time in the day is also recommended.

Men should wear shorts with no shirt

Women should wear a tank top and shorts

Weigh in

When weighing yourself there are a few key points to remember.

Always use the same scales. Always weigh yourself at the same time on the same day of the week wearing the same clothes…for example your underwear. I always weigh myself when I wake up on Monday morning before breakfast.

Weigh yourself before having a shower as the water in your hair and on your skin will be included and you will appear to be heavier.

Use the data you have harvested as a reference point .And when you retest compare your measurements and photograph.

For more information regarding designing a fitness program or performing a fitness test contact Nathan on 0401245456 or use the form below.

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This entry was posted on Wednesday, December 24th, 2008 at 8:30 am and is filed under Fitness Exercise Programs. You can follow any responses to this entry through the RSS 2.0 feed. Responses are currently closed, but you can trackback from your own site.