Document Your Progress?

Documentation: Document your progress. The more you write out what you accomplish day by day, the more motivated you will stay. I suggest writing out everything. What you ate for the day at what time(every bite), how many reps you completed in a 30 second hiit training, which exercises did you do that day, weigh yourself weekly, measure yourself weekly, how far did you run, how long did it take you to run that far, what kind of foods are you eating, take weekly pictures of yourself, which and how much nutrients did you consume that day. The more you document your journey, the more progress you will see. Its easy to get unmotivated when you are using only your eyes to look for results. So writing everything down makes it easier to keep at it.


DOCUMENT YOUR HIIT:

1. How many rounds of HIIT did you do?

2. How long were your HIIT rounds?

3. How many of each exercise did you do per round?

4. When did you begin sweating?

5. Are you monitoring your heart rate?

6. When did fatigue start? (what round, how far in, which exercise)

7. When did you start adding weights?

8. Are you pushing at full speed, half speed or quarter speed?

9. Do you feel pumped or tired after the workout?

10. How much did you weigh at the beginning of the week?

11. How much do you weigh at the end of the week?

12. Are you measuring yourself weekly and monthly?

13. How sore do you feel after leg, upper body, and core day?

14. Which exercises give you the hardest time?

15. Did you complete the whole workout?

Remember the more detailed you are in your documentation, the more progress you can see first hand. It's easy to get demotivated while working out, thats why so many people stay fat and lazy!!! You are no longer that kind of person!!! You are the person that set a goal and monitors every piece of progress to help you reach your goal. Don't ever give up!! Your Dream Body is right around the corner.


CARDIO DOCUMENTATION:

1. How far did you run today? (1 block, 1/2 mile, 1 mile, around the block, around the neighborhood?)

2. Did you walk, jog, run or sprint today? or did you a combination of these 3?

3. Are you monitoring your heart rate?

4. How out of breathe are you after your run?

5. How fast did you run today? (if you run at least a mile a day, how long does it take you to run that mile? Compare it to last week.)

6. What body parts hurt while running?

7. How long did you run today? ( documenting it down to the minute is fine)

8. What was the weather like on your run? ( I noticed i run farther on rainy days, but faster hotter  on days)

9. Are you keeping a steady pace? Doing burst sprints? walking? if changing it up, make a note how long you ran, how long you did the sprint, how long your walking rest had to be.

10. How many hills are on your run?

11. What burns when you run up the hills?

12. How does your body feel running down the hills?

13. How fast can you run up or down the hill?

14. How steep are the hills your running? ( gradual, kinda steep, very steep, short and steep, long and gradual?)

15. How was your breathing today? (Fast and shallow? easy and comfortable? Can hold a conversation but kind of restrained?)

16. Weigh yourself in the beginning and end of the week to compare results.

17. Measure yourself on a weekly and monthly basis.

18. Are you taking Pictures of your body for either time lapse or before and after photos?