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Track Your Progress

Date:    __________________

Weight:    ________________

Body fat (See below for instructions): ________________

Resting Heart Rate (See below for instructions): ________

Circumference Measurements (See below for instructions):

Waist: __________________

Hips: __________________

Thigh: __________________

Chest: __________________

Body Fat Measurements

There are a variety of ways to have your body fat tested, either by a professional at a gym or hospital or at home.  For all options, please see What's Your Body Fat? or use this Online Body Fat Monitor to get a rough idea of your body composition. 

Resting Heart Rate

Your heart rate reflects how hard your heart works during exercise and tracking your resting heart rate (RHR) over time can help you see your fitness gains as it gets lower and lower.  RHR is usually between 50 and 100 beats per minute.  Athletes and those who exercise regularly will typically have a lower RHR, while sedentary people will have a higher RHR.  Your goal is to lower your RHR.  

You should try to measure your heart rate first thing in the morning before you get busy with other things and your heart rate rises.  Simply count how many times your heart beats in 1 minute.  If you can't measure it first thing in the morning, make sure you measure it after you've been resting (at least 4 hours since exercise or other vigorous activity) and a couple of hours after eating.  It helps if you lie down 30 minutes before you take the measurement.  Ideally, you want to take your RHR for 5 days to get an average.  

How to Measure

Measure your waist without holding the tape too tightly (or too loosely). As a rough guide, your waist is the narrowest part of your trunk, or approximately 1 inch above your belly button.

Measure the hips around the fullest part of your buttocks with your heels together.

Measure the upper thighs, just below where the buttocks merge into the back thigh.

Measure around the fullest part of chest

*Print this form and record new measurements every 4 weeks.  Try to avoid measuring or weighing every day as small changes typically don't show up on the scale or the measuring tape.  Your body is changing even if you can't see it yet!

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