April 11, 2010

Lose Fat and Gain Muscle Motivation Tools

Filed under: Lose Fat And Gain Muscle — Tags: lose fat and gain muscle — admin @ 1:01 pm

Lose Fat and Gain Muscle Tools for Motivation

People need constant motivation to achieve any goal. Whether the motivation is intrinsic or extrinsic, it is important to keep the drive within the person going. If you want to lose fat and gain muscle, you need to keep your enthusiasm alive especially when progress is quite slow. By setting factors to keep you motivated, you can stay on the road to lose fat and gain muscle. The key to keeping the fire burning is to track your progress. Here are the classic tools you can employ to know how well you are doing.

Lose Fat and Gain Muscle

Fat Measurements

Reducing unwanted fats in the body is the first target of those who want to have a sexier physique. These are mostly in the abdominal area, back, arms and thighs. Many exercises target these problem areas. You can do weight lifting and sit ups to lose fat and gain muscle. To measure the progress of your work, you can use a fat caliper to measure the decrease in fats. The caliper is available in many fitness stores and even online. When using the device, take all the measurements from the same site to have accurate results. The right side is advisable. Pinch the body part and place the caliper in between the folds. Wait for few seconds for the device to take measurements. When the reading comes out, repeat the steps two or three times. Compare your three readings. They should have a difference of only 1-2 mm. You can check for your measurements once a week to keep you motivated.


Seeing yourself in better shape is another motivating factor to lose fat and gain muscle. By taking pictures once a month, you can have a documentation of your own progress. To get more accurate and convincing results, take the picture using the same background, same angles, same time of the day and same clothes if possible. By keeping as many external factors controlled as possible, you can have standard pictures to keep the motivation going.

Blood Test

Good health is one of the strongest motivating factors to stay on your program to lose fat and gain muscle. To have a baseline data, have your blood tested before you begin the regimen. The initial results will serve as your basis to track your progress. After month, check the changes with the level of substances in your blood. An efficient indicator in lose fat and gain muscle programs is by the reduction of the cholesterol level in the body.

Weighting Scale

Weighing is another motivating factor. However, limit your weighing to weekly and not daily. Daily weighing will only cause frustration due to daily variations in hydration status.  To get accurate results, use the same weighing scale each time and weigh on the same day of the week. If you assign Monday, then check your weight ever Monday. Ideally, 1-2 pounds of weight loss is safe. If you do not lose your excess pounds after two consecutive weighing, review your training program to lose fat and gain muscle. You might be on the wrong track.

Training Journal

A training journal helps you record the loads you can carry each week. By keeping a record, you can easily determine whether you are gaining more strength. Bear in mind that to lose fat and gain muscle, you have to strengthen your body. If your repetitions for a certain exercise is 20 in week one, by week 2, it should reach 25 and progress from there.

Lose Fat and Gain Muscle Motivating factors are important to sustain you in the program day in and day out.

When you keep a good record of how well you are doing, you keep the enthusiasm burning and achieve your goal better.

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