To assess whether you're seeing changes in body composition, you can manage these methods;
1. Measure Body Circumferences:
• Take measurements of key areas like your waist, hips, thighs, arms, chest and neck. Track these over time. If you are losing inches in areas like your waist but maintaining or even gaining size in muscles (like arms or legs), your likely losing fat and gaining muscles.
2. Use a Body Fat Scale:
• Some scales estimate body fat percentage, although they are not always 100% accurate. Still, consistent tracking can give you a rough idea of how your body fat percentage is changing.
3. Take Progress Photos:
• Take photos inconsistent lighting, angles, and clothing every few weeks. Over time, comparing these photos can reveal noticeable changes in your body composition that might not be reflected in the scale.
4. Strength and Performance Gains:
• If your lifting weights or doing resistance exercises, you may notice you can lift heavier or do more reps. This can indicate that you are building muscle, which may not show up immediately on the scale but is a key sign of improved body composition.
5. How clothes fit:
• Pay attention to how your clothes fit. Are they looser in certain areas (like the waist or hips) while perhaps fitting more snugly around your muscles, this could signal fat loss and muscle gain.
6. Use Skinfold Calipers or Get a Professional Measurement:
• If you want a more accurate measurement of your body fat, skinfold calipers or a DEXA scan ( Dual-Energy X-ray Absorptiometry ) can give you a clearer picture of your body fat percentage and lean mass. While this is more advanced and might be costly, it is a more precise way to track body composition changes.
7. Feelings of Muscle Tone or Firmness:
• Are you noticing that your body feels firmer or that certain muscles are more defined? Even if the scale doesn't move much, you might be building muscle while losing fat, which can lead to a more toned appearance.
"Rome wasn't built in a day."
Have a nice day.
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