In this Create Your Weekly Weight Loss Chart article you will find out exactly how to design your own chart, and how to track your weekly progress while moving in the direction of creating permanent fat loss.
Your chart will be the most effective tool in your weight loss program for tracking the changes in your body composition on a weekly basis. This chart is invaluable, because every week it will allow you to observe exactly where you are at the present moment.
Since this is “always” the place from where you will take your next step toward creating your major health goal, your weekly weight loss chartwill always confirm if you should keep doing what you did last week or if you should make adjustments in your approach and try something else during the next seven days!
If the actions you took last week were effective, your weekly weight loss chart will reflect this, and this will mean that you are moving down the path in the direction of reaching your ideal body weight in the nearest future!
But, if for some reason you have wondered off the path, then your weeklyweight loss chart will help you to realize this before you take too many steps away from your goal — in the wrong direction.
By using proper nutrition and exercise, and keeping track of the weekly changes in your body composition, you will reach your major health goal in the fastest time possible.
It is very important that you understand that — if you ignore this step and don’t create this chart, and don’t track your progress in this way,— reaching and then maintaining your ideal weight will be almost impossible. This is especially true, if you were born with a slow metabolism, and have a difficulty in losing unwanted body fat!
But, if you use this chart to create permanent fat loss, your next step will be to maintain your ideal weight for life. Your weekly weight loss chartwill help you in this area also. It is the easiest way to make sure that you never gain back the weight that you will lose using proper nutrition and exercise!
By keeping an eye on your body composition on a weekly basis you can always be 100% sure that you will maintain the lean, healthy body that you worked so hard to create!
What is the use of creating the body of your dreams, if you can’t maintain it in the long run?
Simply to lose the unwanted body fat that you currently have, is only half of the result, — at least, if maintaining your ideal weight for life is what you are “really” aiming at!
Maintaining your ideal weight in the long run — is without a doubt the real challenge, and the information in The Secret To Permanent Fat Loss is what can help you to “realistically” reach this primary objective!
But you must make a promise to yourself that no matter what happens, you will never quit, you will never give up and you will never throw in the white towel.
The motivation strategy that you will find in the 1st Chapter of my weight loss system is what can help you to accomplish this.
Since the 1st Chapter that has my “unique” motivation technique — will not be published for “free” on my site, if you want to know how to create the non-stop motivation that is necessary for you to go through the hardest parts of your weight loss program — make sure that you order your own copy of The Secret To Permanent Fat Loss
Creating Your Weekly Weight Loss Chart! Here is Exactly The Way To Approach This Process!
The best way to create your weekly weight loss chart is by using a Microsoft Excel spreadsheet. Once you finish creating it, you can either print it out, or put the numbers in the spreadsheet right in your computer every week.
Make sure that your weekly weight loss chart
will have the following columns in it:
The date, the skinfold measurement for each site that you measure, the sum of the skinfolds (if there is more than one), your body fat percentage, your total body weight, your total body fat weight, your lean body mass, the change in your total body weight during the week, the change in your total body fat weight during the week, and the change in your lean body mass during the week.
1) Date skinfold measurement/weigh-in
2a) Bicep skinfold
2b) Triceps skinfold
2c) Iliac skinfold
2d) Back skinfold
2e) Sum skinfolds
3) Body fat percentage (BFP)
4) Total body weight (TBW)
5) Total body fat weight (TBFW)
6) Lean body mass (LBM)
7) Total body weight change
8) Total body fat weight change
9) Total Lean body mass change
You can make your chart with these details in the top part of the chart and the weeks in the left column, or the other way around. In the paid version of my book, I have an example of this chart that you can simply print out.
But, this is not what is really important. What is “really” important is that you make the chart, and do your weekly skinfold measurements and your weekly weigh-ins, and track this data on a weekly basis — exactly the way that I will describe in this chapter — to make sure that you are progressing in your weight loss program.
Once you have created your own weekly weight loss chart, your first step should be to measure your current body fat percentage, using a skinfold caliper.
After that your second step should be to do your weigh-in using a weight scale and get your current total body weight.
A skinfold caliper is considered a valid monitoring device to indicate changes in body composition over time. And this is what is really important in thisweight loss program.
The Accu-Measure or the Creative Health Slim Guide Skinfold Caliper are very good options and both can be bought online for about $20.
Once you have these two numbers, then you can calculate your total body fat weight (TBFW), and your lean body mass (LBM) using the example that is shown below.
These numbers will be the starting point for your weight loss program. From here you will move toward your major health goal one step at a time.
The best way to keep track of your weekly results is by keeping your eye on your body fat percentage (BFP), your lean body mass (LBM), and your total body fat weight (TBFW).
To do this you will have to use the weight scale to weigh yourself and the skinfold calipers to measure your body fat percentage on a weekly basis.
Every week it is very important that you weigh yourself on the same day, at the same time, using the same weight scale, and with the same amount of clothes on. This is important because this will be one of the numbers that you will use for the weekly calculations.
In reality, the main reason why you are creating your weekly weight loss chart, and then tracking your weekly progress — is to make sure that you are moving in the direction of creating permanent fat loss.
If you are using proper nutrition and exercise on a regular basis in yourweight loss program, then you will lower your total body fat weight (TBFW) while your lean body mass (LBM) will stay the same.
…And this is your “primary objective!”
In the next article you will find out exactly how to track your weekly progress. To go from this page to the Main Weight Loss Charts Section, where all the other parts from Chapter 4 can be found!