How to Properly Track Your Progress

“That which gets measured gets improved.”

Today, I’m going to convince you that the MOST important thing you can do for your health and fitness involves a pencil and paper:

Write everything down!

We’ve had some incredible success stories here at Nerd Fitness. Guys like Saint who dropped 60 pounds of fat and got in shape for his wedding:

And women like Staci who started strength training and transformed her life:

Or Leslie a single mom who lost 100+ pounds since she started her Journey with Nerd Fitness:

These are just three examples of hundreds and hundreds I could share with you. Some people gained strength and muscle while others lost tremendous amounts of weight and body fat; despite the differing goals and vastly different results, they all made one specific change that helped them truly get the results they wanted:

They wrote everything down: their measurements, their food intake, and their workouts.

If you’re serious about making changes to your life and getting in shape, I cannot stress enough the importance of tracking your progress, and I don’t mean just stepping on the scale every morning and freaking out every time it goes up 1/10th of a pound.  I’m talking about a plan that allows you to find and stay on the right path.

Luckily, I’m here to help you start putting these practices in place TODAY.

I bet you’re here because you’re interested in transforming and losing weight like Saint and Staci and Leslie above. I know how tough this stuff is – it’s not just KNOWING what to do, but ALSO knowing how to do it correctly and sticking with the plan for months.

There’s nothing worse than walking into a gym and not knowing what you’re doing, or spending months training only to realize that you’ve been training the wrong way the whole time! Knowing how to exercise, and then getting yourself to actually follow through with the program long enough to get permanent results is brutally difficult.

If you’re ready to cut through the noise and you’re looking for guidance, accountability, and personalized attention, check out our 1-on-1 Coaching Program! We’ve been helping busy people like you (and Leslie above, a coaching client!) get results in a healthy, sustainable, non-miserable way.

You can learn more about our coaching program by clicking on the image below and scheduling a free call with us to learn more:

The Importance of Tracking Everything

Does this sound familiar?

  1. You decide you want to get in shape
  2. You go for runs every day for a week and try to eat less food
  3. You step on the scale every day for a week and the numbers go down. Yaaaay!
  4. You go to a cookout on a Sunday, step on the scale on Monday, and its higher than before!
  5. You freak out, go crazy, and fall off the wagon
  6. Lather, rinse, repeat

I’d guess this is 80% of people who try and fail to get in shape. Fortunately, you’re reading Nerd Fitness which means you’re most likely smart, incredibly good looking, humble, and aware that doing the same thing over and over again while expecting different results is the definition of insanity.  On top of that, you understand and value the importance of tracking your progress – as the saying goes “that which get measured gets improved.”

This is true specifically for these reasons:

1) Scales don’t tell the whole story. I’ve already covered my thoughts on scales. If you are training the right way (with an emphasis on strength training), your weight might not drop as fast as it would if you starved yourself and ran 20 miles a day.

Heck, you might be getting stronger and more muscular but the scale refuses to budge. Now, if you only had a scale as your ‘measuring stick,’ you’d probably get super discouraged and depressed at the lack of “progress.”

However, if you were tracking your body changes properly, you’d realize that you are making far more significant and healthier progress by doing things the right way. At the end of Saint’s journey to the Ab-promise land, his weight WENT UP while his body fat percentage went down. The scale can lie!

2) You don’t know if you’re on the right path. Along with the scale not telling the whole story, it’s tough to tell if you’re losing the right kind of weight in the right kind of places. There are so many other aspects to consider other than the number on the scale, including how you look, feel, and where the weight loss is coming from – your muscles or your stored fat.  It’s like driving cross country without a map, compass, road signs, or land marks to use – how do you know you’re going the right way if you have no idea where you were or where you’re headed?

3) You don’t know how much you’re eating. If you’re overweight, you probably don’t realize how many calories you consume on a daily basis.  If you’re underweight and “can’t gain weight no matter what you eat,” you probably don’t realize how many calories you consume on a daily basis.  Americans have such a warped sense of reality when it comes to proper “portion size” and what constitutes a meal.  We need to be better informed.

4) You can’t tell if you’re getting stronger. Our bodies need to be constantly challenged in order to adapt and get stronger.  If you do three sets of 10 push ups every day for a year…you will just be really good at doing 3 sets of 10 push ups and nothing more.  You need to constantly increase the difficulty of your workouts in order to get results.  If you didn’t know how you did last time, how the hell are you going to know if you’re doing better this time?

That which is measured gets improved! I’m sure there are actual psychological reasons behind why this works, but I know that I get better results when I exercise if I know EXACTLY what I need to lift or how fast I need to run to get stronger and better. If I did 30 push ups in a row last week, then this week I have “31! 31! 31!” emblazoned in my mind while doing them…sure enough I’ll get to 31.

On top of that, if you’re constantly keeping track of what you eat, taking measurements, and tracking your workouts, you will always be thinking “healthy!” and thus make healthier decisions on a more consistent basis.

Hopefully at this point you’ve at least come to the conclusion that maybe you should start tracking your progress. “Yes Steve, I have seen the light and I’m ready to start tracking my progress…tell me what the hell I need to do!”

PERFECT.  Here’s how to do it.

Track Your Body

THE NUMBER ON THE SCALE DOES NOT DEFINE YOU! When you strength train and eat properly, your body tends to only shed fat while keeping the muscle you already have. Compare that to crash dieting and hours of cardio where your “weight loss” will be greater…but you’ll be losing both muscle and fat (and leave you looking and feeling like a weakling).

By tracking your body composition in more than one way, you’ll have a more accurate view of what’s working and what’s not working with your training. If after a few weeks you’re not losing the right kind of weight, you’ll know that you need to make some adjustments.

Before we get into metrics, let’s set one ground rule: Don’t track everything on a day-to-day basis.  Our bodies are incredibly complex pieces of machinery where all kinds of crazy stuff happens all day and all night.

Our weight can fluctuate by many pounds over the course of a day.  Measuring EVERY day will promote an unhealthy OCD behavior where every tiny little change will be scrutinized and blown out of proportion.

So, measure yourself once a week at the same time, I advices after you wake up and before you eat breakfast. Depending on your schedule, I’d either pick Friday or Monday mornings to track all of your measurements – if you tend to let yourself go on the weekends, I’d advise doing your measurements on Friday morning so that you’ll have a whole week to get back on track and see long-term changes.

Here are the best ways to track yourself OTHER than a scale:

1) Take a picture – My favorite method.  Stand in front of a mirror in a bathing suit or your underwear with your cell phone camera and take a picture.  Then turn to the side and take another picture of your profile view.  You might not like what you see.  You might not want to look at it again, and you probably won’t want to show it to anybody.  THAT’S FINE.  Just take the picture, hide it in a folder on your computer, and add to it once a week.  You live with yourself (duh), so it’s tough to notice changes on a day-to-day basis.  However, if you have two months of week-to-week photos to look back on, you’ll be able to tell if your body is transitioning in the right way.

2) Take measurements – Go to a craft store and buy a cheap tape measure or buy one of these self-help tape measures.  Make sure your measurements are taken in the morning and not after your workout.  Also, make sure you measure the same location each week – kind of weird, I know, but I pick freckles on my arms and legs so I know exactly where to measure each week.  Take a circumference measurement at each of these spots and write it down:

-Neck (for most people, this is the thing that connects your body to your head)
-Shoulders (both arms down at your side, at the widest point from shoulder to shoulder)
-Chest (lift up your arms, wrap the tape measure around your chest, just above the nipple, and then lower your arms)
-Bicep (either left or right, but be consistent)
-Waist (at the belly button for consistency)
-Hips (measure the widest part of your hips)
-Thigh (left or right, but pick the same spot on your thigh each week)

3) Measure your body fat percentage – This one is a little tricky depending on your resources and financial situation.  If you are severely overweight, start by I’d put your focus on measuring inches and how you look with your pictures and then add this one in once you’ve had some success.  Now, if you ARE interested in tracking your body fat percentage, your best bet would be to purchase a simple body fat caliper if you’re strapped for cash.  If you want to be more accurate, pay $40-60 per visit and get your body fat tested at a Bod Pod Location – a wise investment once a month (or every other month) to make sure you’re on the right path.

I am NOT a fan of body fat calculators that are built into your scale as I find them to be wayyyy too hit and miss.

Important info about body fat percentage tracking – no test is truly 100% accurate, and the specific number isn’t nearly as important as how it’s changing from month to month.  If you do the body fat caliper method, make sure you measure in the same place each time, take multiple readings, and get an average.  Even if your method of tracking your body fat percentage is less than optimal, you can at least make sure you measure it the same way each time to measure if it’s trending in the right direction.

In my opinion, measuring inches and observing changes in pictures is a far better estimate.

Track Your Food

Are you aware of how many calories you eat on a daily basis? When I talk to somebody who is trying to gain weight/lose weight, the response is the same: “I eat enough for my goals, but I’m not getting results…I guess it’s genetics!”  Unfortunately, 95% of the time, it’s usually ignorance and not genetics.  Unless you’ve taken the time to actually count calories for a few days of your normal eating schedule, you probably have no freaking clue how many calories you eat!

You CAN’T outrun your fork – 80% of your successes or failures will be a direct result of how you eat. Although the quality of your calories consumed is incredibly important, the quantity of calories you consume is the first thing that needs to be fixed.  Think of your stomach as a muscle that adapts to its surroundings.  If you continually shovel 4000 calories down your throat, your body will start to crave 4000 calories even though it doesn’t need that many.

Most people eat the same few meals over and over again on a weekly basis – I do. For that reason, I don’t think it’s necessary for you to track ALL of your calories EVERY day for months and months.  However, I think spending a week writing down every calorie is incredibly important for your education and awareness on what you’re eating.

I’m talking every freaking calorie: that half of a Kat Kat bar at Judy’s desk when you stopped by to grab some cover pages for your  TPS reports, the handful of M&Ms you ate while watching 30Rock reruns on NetFlix, the five cans of Coke you drank while finishing up that late night project, and the six beers and three slices of pizza you crushed to celebrate afterwards.

Every. Single. Calorie.

Once you have an idea of how much you eat regularly, take a look in the mirror.  Do you like how you look?  If so, GREAT!  Keep doing what you’re doing.  If not, it’s probably time to make some changes.  Start by eating less, and training your stomach to expect less.  Once you have your numbers under control, you can start making some other healthy changes.

We’ve actually factored all of this stuff in, and created the 10-level Nerd Fitness Diet – pick the level you’re comfortable with, then follow the instructions in our strategy guide (free when you sign up in the box below), and level up your nutrition (and your physique) permanently!

I understand writing down your calories can  be a pain in the ass, which is where sites like DailyPlate come in handy. They all have massive food databases that allow you to simply plug in what you ate (Big Mac, one apple, a gallon of Ben & Jerry’s ice cream, etc.) and it keeps track of calories, protein, carbs, and fats for the day.

If you eat out a lot, you’ll have to do some research – go to the restaurant’s website and they’ll probably have nutritional information on there.  If they don’t have it online, do your best to estimate by picking a similar meal option on one of the sites listed above and use its meal information instead.

It doesn’t have to be perfect, but tracking your food for just a few days could be one of the most eye opening experiences you have when it comes to getting in shape.

Write it down, sucka!

Track Your Workouts

“Would you tell me, please, which way I ought to go from here?”
“That depends a good deal on where you want to get to,” said the Cat.
“I don’t much care where–” said Alice.
“Then it doesn’t matter which way you go,” said the Cat.

When you exercise, do you do so with purpose? Do you know exactly what you’re going to do and how long it should take you?  Or do you kind of wander around the gym like a lost sheep, trying to figure out which machines look fun to use that day.  If you’re serious about getting in shape, you need to start tracking your workouts:

  • If you did 3 sets of 10 push ups last week for a total of 30 push ups, you need to be able to do 31 total push ups this week to be stronger.
  • If you did squats with 135 pounds last week, this week you better be squatting 136 pounds or more
  • If you did 3 pull ups last week, you know you need to get to 4 this week if you want to be stronger.

Have a plan, know what kind of results you need to get in order to be better today than you were yesterday, and then GET THERE!  You can certainly use any of the sites listed above for diet tracking to keep track of your workouts too, but I personally prefer just using an Excel or Google document (when I’m strength training), or a simple new entry in Evernote (when I’m exercising while traveling).  I always know exactly how I did in my last workout so that I know what I need to do in this workout to get stronger.

As we’ve learned from the Spartans, “appearance is a consequence of fitness.” If you are focusing on getting stronger and faster, taking a more active role in how you eat, and you are consistently tracking your progress to make sure you are heading in the right direction, you WILL get the results you’re after.

A quick note: strength training has transformed my life and the lives of every success story at Nerd Fitness. If you want to transform like them, and you’re interested in Strength Training but don’t know HOW to get started, we’re here for you!

Walking into a gym can be intimidating, especially if you’re not used to using the free weights section. Knowing how to eat for your body type and goals can be overwhelming too. We remove all of that guesswork in our 1-on-1 Coaching Program, where our coaches get to know our clients, build custom workout programs for them, help adjust their diet in a way that doesn’t make them miserable, and gets the permanent results!

You can schedule a free call and learn more over on our the coaching page by clicking below:

Any questions?

How are you tracking your progress? Have you made adjustments to your plans after tracking your results?  Do you have any questions on how to properly track your body, food, or workouts?

That’s what I’m here for.  Well, that and comedic relief.

Let me know in the comments!


PS: If you’re looking for EVEN MORE instruction, guidance, and a supportive community, check out our flagship course, The Nerd Fitness Academy. We help you with each phase of your fitness journey: your mindset, your nutrition, and your workouts – we also have workout boss battles, real life quests, and a character system that allows you to level up your life, literally!

Join 40,000 other students and start leveling up today.


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  • Sam Paven

    awesome blog bro. spot on

  • Jennifer Vance

    This might sound very silly but how do you track your workouts in a excel/ google doc? Is there a sample template the could be modified? I just spent more than 2 hours reading through your site and I’m pumped (pun intended) to being strength training, never have before, and I just need some guidance. Please?

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  • Antonio Stevens

    Just came across this. Good basic stuff. I love the way it was written.

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  • Susanne

    Hi! I just found your article when I was googling nutrition and improvement in strength for females. I have been lifting weights for about two years now, and have seen great improvement, but now I’ve been kind of stuck with the same numbers for months. I’m not getting any stronger. So I’m thinking I’m doing something wrong with my nutrition. Should I eat more, does it matter what I eat, and should I look into some supplements? I would really appreciate it if you’d take your time to respond. 🙂 best, Susanne.

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  • Joshua Gallahan

    Steve, I am trying to bulk up so with that, I track my gym days. I felt a bit nerdy bringing a notebook to the gym with my “menu” of exercises but after reading this, I feel so much better. When I get home, I plug in my day’s workout on a spreadsheet. I feel like that I am being as active after the workout as I am during. It has really kept me focused (though it has only been a couple of weeks). Great post…very helpful!

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  • Helen Risoer Stochholm

    Thank you for great reading and inspiration. I am all in 🙂

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  • Fitness Noob

    Great article! I was (still am) in stitches about the neck measurement description…

    -Neck (for most people, this is the thing that connects your body to your head)


    Great blog, keep up the good work!

  • Lee

    I’ve found that for myself, my workout tracking is much more effective when it’s calendar-based. I still just use a simple notebook and pen, but I organize it into a large table with weeks and days, which really encourages me not to miss workouts, as they would end up as just large, shameful blank spaces in the log. (Rest days are also blank spaces, but I plan for them and mark them as “rest”, plus include any stretching or other activities I’ve done.)

    I find that if I just track workouts chronologically, I could miss 3 or 4 days or even a week and the next workout will still just follow the previous one in the lineup, with no indication that I’ve lost time, other than a numerical date at the top. I recommend moving to a calendar-based workout log for those of you who may have troubles with missing workouts. You’re sort of putting a time crunch on yourself, forcing yourself into a commitment, and keeping yourself honest.

  • Agree that the tape measure is without a doubt the best way to track progress. To level up your goals, set waist measurement goals instead of weight goals. When it comes progress that matters, measurements show up in the mirror and are much more important for health than what the scale says.

    Measurements can also be used to calculate body fat %, and are quite accurate for the purposes of tracking change, which is what most people are really after.

  • SkaraBrae

    Thank you for this link. It was an incredibly helpful, in depth discussion of the different formulas and the pros and cons of each.

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  • Roman

    One of the best ways to keep track of progress is your jeans. No need to measure anything. Once you shrink your core you will need new jeans! This is the simplest way I know.

    Another way is to do before/after pics. Here is an example:

    Never give up, work hard and the results will come!

  • Hyspin

    This advice is good for some but most people start bowing out at calorie counting because is like OCD yes you can start but if your not planning or do this rest of your life it counter productive. Also tracking numbers are great but having charts or graphs allow you to stay with it that why pictures are so effective. It would be nice if he could easy ways to chart you progress so you can visually see how it has been doing. My problem is I want to track comparative data waist to hip ratio so I need a pie chart and no app currently does that nor do they do pie charts for body fat percentage so you can understand how much of that scale number is fat and how much is base weight. I did calorie counting not affective at all I had more luck just tracking kinds of foods. Because trying to figure the accurate calls is harder when you make it yourself. And when contains many ingredients and how cooking will tip the whether calories goes up a little or a lot.

    Still good advice but particle for non lifetime health fanatics (so most of the population)

  • Saspa

    thank you! I start today!

  • Gal


    I actually have the best sulotion for tracking your progress – my app:

    For the better part of a year, I’ve been working on a workout tracking app that would fulfill all my needs. There are obviously a few apps out there, but after using them in depth, they had issues, missed some needed features or had pretty bad ui.
    This is what I came up with –

    My Story

    I started working out two years ago. Like a lot of folks, it took a while to actually understand what I was doing. Once I did understand, though, I realized how simple it all is. Consistent and hard work = results. However, keeping track of my progress became a pain in the ass. I scribbled down my sets and reps at the end of each workout on a piece of paper. Suffice it to say, that sucks. I would also lose count of sets during the workout, especially during 7 or 10 set exercises. Often I would end up doing one set too few and feeling pumped at how easy it felt. After one especially strenuous workout, I knew something had to be done. No more forgetting to jot something down and losing track. I quickly found a few workout apps, and began using one of them. Though it did its job for the most part, it was buggy, complicated, missed core features i needed and not even #HOLOYOLO. After cycling through every recommended app and remaining unsatisfied, I did what every normal, sane fifteen year old would do, I developed my own app.

    The App

    I see a lot of potential with this app, and I have a bustling Github issue tracker with lots of work to be done and new features to come , but I wanted to take this to you guys and see what you thought. Surely I’m not the only one looking for a simple workout app. Right now, Fit is fairly straightforward. You can enter your routine by adding workouts and then selecting from the database of exercises(with videos!) or adding your own. Then, you can workout and enter your sets and reps for each exercise, and the timer comes on automatically. Of course all of your workout data is being saved, and you can check your workout history. Oh yeah, and most importantly, it’s 100% Material Design 😀

    The Community

    I have a lot of ideas for this app. I wanted to share it with you guys for two main reasons: one, to maybe add some utility to your gym lives with a sweet app and two, to hear your feedback and thoughts on the app. Any ideas, thoughts, criticisms, I’m happy to hear it all. Enjoy the app!

  • Babyliina

    Thank you very much for the tips!!! I’ve tried Noom Coach as a calorie counter and workout App and I did get results!

    Stay positive and don’t give up!!!

  • tonny

    Will power, discipline, commitment and positive thinking are key words to lose weight the natural way! Daily exercise and a healthy diet using online support with a calorie app is beneficial. Studies have shown that a nutrition tracker that includes a food log to customize meals while staying connected with others for encouragement through media network, does wonders for weight loss.

  • Josh Crofts

    This blog outline a very simple way to track your progress over a long period of time!

  • Josh Crofts

    I think the key is to make recording things as quick and easy as possible. I have just started on another attempt at a healthier lifestyle and looked into the best, easiest, quickest way to record and track my weight. Apps and all that are good for tracking lots of stuff at once but I find that after a few weeks they are cumbersome and you have to make too many clicks to enter your info so I made my own! I used Google forms and sheets so the data is automatically collated and entered into a graph. I have a shortcut on my phone so click it and just enter my weight and body fat percentage and the rest takes care of itself.
    You can read more about it on my blog:

  • Kristen Jay

    If you eat the same things everyday, knowing the amount of calories are in the food, its easier than tracking every single calorie all the time.
    I take progress photos every 5 pounds lost. This is a great motivator.

  • Cori Fosco

    Does Nerd Fitness have any plans to integrate a way to track photos / measurements within Nerd Fitness Academy? Maybe it’s already there and I just don’t see it..

  • Anna Marie

    When are you going to create 1 app that is going to cover EVERYTHING ? I would love one. For now I use OneNote and have a workout notebook.

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  • ProgressHub

    This is very true! Progress is this thing that you cannot see everyday, but once you look back in time you stand astounded, assuming you are working correctly and hard enough. It also is a great way to measure your life and the quality of work you do. I, myself, am looking at Progress as a huge motivator because I know that it is a step-by-step thing that when looking at closely may be so small that one would be discouraged to continue, but when looked from distance, it is so huge that one is proud!

    In case you want learn more, you are welcome to read through my blog about Progress at

    Make the Progress,

  • Nikhil Lamba

    There are a lot of trackes to track fitness but we wanted to automate the entire process. That lead us at Actofit Wearables to develop a fitenss tracker that would go beyond the current generattion of fitness trackers and re-define what they were capable of doing.

    To move beyong counting steps or recording our progress in journals, we have developed a band that tracks your entire gym session automatically. Hopefully this would aid in tracking progress and keep you on track to meet your goals.

  • Daniel

    what about if you want to gain weight and muscle? Should you eat more calories than before and if yes how much? Do you suggest any exercise that would help in that case?

  • Janet Ornelas

    Hi Steve, I have a question about fair rules for a weight loss challenge. The women in my family and I are starting a weight loss challenge. And we set the bar to loose 20 lbs in 3 months. However we all started asking the question, what about if there is more than one who looses 20 lbs at the end of the 3 months? So I googled fair rules to a weight loss challenge. And I found “calculate your weight loss by percentage” and I played around with the formula and thought how is this accurate? And is this method fair for everyone? We need your guidance. And thank you for sharing with us the above tips!

  • S.H.

    Can you show some examples of Excel sheets you use? I find this information extremely helpful but I think some guidance of how the Excel tracker sheets look will help a lot.

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  • mohammed farhan

    Here’s a simple video explaining how to track your weight for your fitness journey for beginners .

    You’re Welcome 🙂

  • Taylor Nutt

    Hello, I have a question about steadily increasing your plan to make yourself stronger. I am a 21 year old female, and I am trying to build a better workout plan. I am not worried about losing weight, since I’m at a healthy weight, but I want to build up muscle to get more toned. Should I slowly increase the number of reps I do in each set, increase the number of sets, or increase the amount of weight? How would I know to increase as I continue on? Do they have different results per method?

  • I’ve started tracking every rep and quantifying progress with “total mass moved.” Six weeks ago a work-out was averaging 10,000 kg of total mass move and just yesterday I got to 14,800kg. Improvement! [insert muscly arm emoji] haha … I’ll start tracking food too, thanks to Steve for the article

  • Garth Andy Brown

    I am using a fitness tracking app which I know is not even close to being 100% accurate but I do like being able to try and keep a log of food, Fitness, calories and such so I’m curious when I enter weightlifting as an exercise it asks me how much time I spent, and I would like to know whether this is literally just the time spent from when I pick up the bar and put it down so literally the time it takes to do a set or weather I should be measuring the time in between sets as well, I.E. machine-to-machine…

  • Arif

    Hi.. I am Arif.
    I am in need of some proper advice.. I really don’t know what I should be doing.. I am 120 kgs.. (around 240 pounds).. Waist length of 49 inches.. And all this at the age of 21. Could you perhaps point me in the right direction?

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  • R Ross

    The funniest thing is when people say “well I just had a salad for lunch and its not that many calories” but they don’t track the calories when they add 1/2 cup of shredded cheese, 1/2 cup of croutons and then 4-5 ounces of ranch dressing. Their healthy salad just hit a Big Mac and Fries calorie count.