WELCOME TO THE START OF YOUR NEXT EVOLUTION

BEFORE AND AFTER PHOTOS

We often find ourselves looking in a mirror in the morning when we get ready for the day ahead. However, using a mirror, photograph or video can be an effective tool for assessing and highlighting where progress is being made in our training.  Not only does it allow you to keep a visual timeline of your progress but comparing old photos or videos can be a great motivator and allows you to pinpoint areas where you are making progress and where you may need to work on depending on your goals.

Taking progress photos is an important part of any body transformation journey – even if you don’t intend on sharing these photos with anyone. Progress photos are a great way to track your success beyond the scale, as your body’s appearance may change even when the number on the scale won’t budge. Take three “before” photos: Front, side and back. We highly recommend these are taken at home and saved in a safe place on your home computer.

TIPS AND THINGS TO KEEP IN MIND

We often find ourselves looking in a mirror in the morning when we get ready for the day ahead. However, using a mirror, photograph or video can be an effective tool for assessing and highlighting where progress is being made in our training.  Not only does it allow you to keep a visual timeline of your progress but comparing old photos or videos can be a great motivator and allows you to pinpoint areas where you are making progress and where you may need to work on depending on your goals.

Taking progress photos is an important part of any body transformation journey – even if you don’t intend on sharing these photos with anyone. Progress photos are a great way to track your success beyond the scale, as your body’s appearance may change even when the number on the scale won’t budge. Take three “before” photos: Front, side and back. We highly recommend these are taken at home and saved in a safe place on your home computer.

1. BODY CIRCUMFERENCE MEASUREMENTS

Having your measurements done prior to starting a new program will give you a good baseline to assess whether progress is being made through your training. Depending on your goals you will be able to effectively see where you are losing weight or gaining size. key areas to measure include the waist, hips, chest, arms and leg.

TIPS AND THINGS TO KEEP IN MIND:

  1. When possible get your measurements done by a professional.

  2. To ensure your results are as accurate as possible it is important to take your measurements from the same point.

  3. To improve consistency get your measurements done at the same time of day.

2. SCALE WEIGHT

Scale weight alongside the use of the other methods discussed here can be a very useful method of tracking the progress of total body mass. It is important to understand that without the use of bioelectrical impedance analyser (Bodyfat measurer) or other a specialised equipment, scales weight alone will not give a differentiation between body fat and muscle mass.

 

So what this means is if you were to gain lean muscle and dropped body fat you may only see a small change in weight loss or even weight gain on the scales. So to be more effective at asses progress it is important to also compare your results alongside other methods. 

TIPS AND THINGS TO KEEP IN MIND:

  1. Be aware that different scale weight may vary in accuracy so always look to use the same set of scales to avoid discrepancies.

  2. Always weigh yourself at the same time In my option first thing in the morning when you first get up is best.

  3. Weigh Yourself around every two to four weeks to keep an eye on your weight and to see if your diet is on track.

3. MIRROR, PHOTO AND VIDEO LOG

We often find ourselves looking in a mirror in the morning when we get ready for the day ahead. However, using a mirror, photograph or video can be an effective tool for assessing and highlighting where progress is being made in our training.  Not only does it allow you to keep a visual timeline of your progress but comparing old photos can be a great motivator and allows you to pinpoint areas where you are making progress and where you may need to work on depending on your goals.

Taking progress photos is an important part of any body transformation journey – even if you don’t intend on sharing these photos with anyone. Progress photos are a great way to track your success beyond the scale, as your body’s appearance may change even when the number on the scale won’t budge. Take three “before” photos: Front, side and back. We highly recommend these are taken at home and saved in a safe place on your home computer.

TIPS AND THINGS TO KEEP IN MIND:

  1. The photos/Video should be taken at the same time of day in the same lighting for better comparison.

  2. The photos/Video should take a full-length image from head to tow of the front, back and both sides

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4. DAILY/WEEKLY/MONTHLY TARGET

Looking at a new training or life goal can often feel intimidating, lead to people giving up before they have even started and cutting themselves short on what they can really achieve. One great way to move closer to your goal is to break it down into smaller achievable components. Start off easy, pick one or three thing  you can do straight or write at a plain for reinforcing your new mindset, this might just be packing your gym bag to take away the excuse of not training before or after work, writing out a training schedule, giving yourself a daily target to practice a new habit such as drinking more water, walking more steps etc. 

TIPS AND THINGS TO KEEP IN MIND:

  1. When starting off by picking a few targets that are easy and achievable.

  2. Keep a record of your targets this will allow you to see, look back and asses your progress.

  3. Be prepared for challenges to arise remember the climb up the mountain is never easy. Falling back into old habits is something everyone has to overcome. Setting yourself just a few targets will help you keep you focused and on track at the goal at hand.​​​

5. FITNESS TRACKER

In the technological age we live in there are a wide range of fitness trackers available that can help you to monitor aspects of your health  such as heart rate, calories usage, sleep quality, and allow you to record and track your training in real time. The use of fitness trackers pared alongside a few of the other methods discussed above can be a great and effective way to aid your training whiles also helping you to keep on track and focused on your goal. 

TIPS AND THINGS TO KEEP IN MIND:

  1. Fitness trackers may vary in accurecy so take this into acount.

  2. Tip ?

  3. Tip ?

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