- How to Measure Progress
- When Have I Reached My Goal?
How to measure my fat loss progress?
To measure your fat loss progress the best way is by tracking your bodyweight.
If you're in a fat loss phase you should be losing weight at roughly the amount predicted in the email sent to you after completing onboarding and each month with your nutrition updates
Other measurements such as your waist size(are your pants fitting looser?) and looking in the mirror and comparing yourself to the body fat charts below are good ways as well. Another way to tell is if you are you looking more vascular/veiny on your arms/legs than before.
What about electric at-home body fat scales?
These are inaccurate and even the more expensive methods such as InBody scans, Dexa scans etc can have a significant error rate that tends to be highest if your bodyfat is high (>20%) or low(<10%). At best these methods will be consistent and will let you know you are losing fat due to an overall downward trend however the number they estimate can't be relied on.
is to make sure you are losing weight at roughly the amount predicted in the email sent to you after completing onboarding and each month with your nutrition update.
When have I reached my goal?
To reiterate the goal in this phase is to get you as lean as possible while building muscle, aka Body Recomposition.
How long will this take?
It depends if you are currently in a muscle building, maintenance or fat loss phase of the body recomposition process and whether you selected a more aggressive plan or the standard one during your onboarding.
If you're current program focus is fat loss or you chose an aggressive approach take a look at the graphics below and find the image that looks most like you currently and the time estimate next to it (assuming consistent progress, ie. no vacations, setbacks etc):
Notice how belly fat tends to go away more the leaner you get. Stay patient and you will see results!
For the the first two goals on the standard plan add on to this estimate however long it takes you to qualify as a novice or intermediate trainee based on this strength chart and whichever bodyfat you end up at when this is over(usually upto 6 months unless you have a lot of muscle to gain):
Overall it will usually take anywhere from 3 to 12 months depending on your starting body fat.
Once you reach the 11-12% stage it's time for Phase 2 or 3 (see 'What Next' section at the end of this course) where we will lose a little more stubborn fat or focus on building muscle.