Ep 21: 21 Ways to Measure Progress and Crush Your Fitness Goals

By Philip Pape, Evidence-Based Nutrition Coach & Fat Loss Expert

Wits & Weights | Smart Science to Build Muscle and Lose Fat

26/07/22·41m 5s

How do you know when you’ve reached your goal?

If you’re trying to lose 20 pounds, do you just instinctively change your eating behaviors and eventually magically arrive at your target weight? If you’re trying to build muscle, do you go to the gym without a program and randomly hit up different weights and machines, rep ranges, rest periods, and muscle groups?

Chances are, when you’re committed to a goal, you come up with a plan and then measure progress along the way. Otherwise, how do you “close the loop” between desire and outcome?

In this episode, we dive into 21 specific ways to measure progress toward your health and fitness goals, categorized into six areas: biometrics, biofeedback, nutrition, physical activity, behaviors, and self-awareness. We want to select the right measures for the job so we have clear, objective feedback that tells us whether we’re on track.

With these tools at your disposal, and strategies to use them that I’ll talk about, you can crush any fitness goal with the certainty that you know how and when to adjust course.

TIMESTAMPS

00:00 - Intro
03:09 - Biometrics
11:32 - Biofeedback
22:23 - Nutrition
29:18 - Physical activity
34:37 - Behaviors
37:19 - Self-awareness