Body weight does not indicate you about the fat. We often make wrong analysis of our fitness by keeping body weight as the sole parameter. It is a result of whole combination of bones, muscles, fat, blood and water in the body. But this becomes very useful when analysed with measurements.
FAT GAIN/LOSS:
Remember the logic- the fat accumulates mostly at belly, back, hip and chest. If your weight is increasing but the belly circumference is not increasing it means that you are gaining muscles.
If your chest circumference has increased, the photos of previous month can be compared with the present ones to draw a conclusion if fat or muscle has been gained. A muscular chest will be tight to pinch and you can actually see the movement of pectoral muscles under the skin upon flexing the muscles. Similarly, you can observe cuts in your thighs and calf muscles.
For example-
| BODY WEIGHT | MEASURE | FAT | MUSCLE |
| Constant | Belly circumference decrease | Reduce | Gain |
| Increase | Belly circumference decrease | Reduce | Gain |
| Decrease | Belly constant | No Change | Loss |
| Constant | Belly increase | Gain | loss |
There are many combinations as above. You can draw the inference by applying the logic that weight is a combination of fat, muscles and bones. Hip and belly circumference are indicative of the stored fat. Biceps, triceps, calf, thighs are indicative of muscles. Chest is indicative of both fat and muscles. The inferences can be drawn by comparing the regular photos in a chronological manner.
MUSCULAR STRENGTH & ENDURANCE:
The strength will automatically be measured while performing the workouts. These figures can also be noted in the measurements. For example, how much chest press you lifted this week. Analyse it in agreement with the chest circumference and photos. If you have been doing 12 repetitions with 50 kg weight previous week and this week you are able to do 12 repetitions with 55 kg weight, strength has increased. Muscles can also grow on endurance simultaneously making you do 15 repetitions with 50 kg weight. If your repetitions with the same weight have increased and also you are able to lift more weight. Both endurance and strength have improved. But if you are able to lift the same weight with higher repetitions but not able to lift the higher weight beyond 8 repetitions, your strength has not improved significantly.
HEART RATE:
If your resting heart rate has decreased, your heart has become stronger and now you can increase the intensity of your training. Usain Bolt has achieved RHR of 33 Beats Per Minute. Strongest human heart. If your heart rate has risen from previous week even after performing regular workouts, your body is probably not coping well with the training load. You need to induce a rest day and reduce the intensity of training. If your resting heart rate remains same after one week of training, you need to increase the intensity of workouts.
LIBIDO: We can take it as the energy to perform daily tasks with energy and enthusiasm. If you feel unusually lethargic after workouts, you need to correct the intensity as well as the meals. This lethargic behaviour can be correlated with your stool data. If your stools are just fine, you need to reduce the intensity of workouts. If your stools are not fine, your meals are faulty. If your resting heart rate is improving, strength is improving but stools are not fine, you need to look into your diet to draw maximum benefits.
BRAIN FUNCTION:
If you feel foggy brain in your routine life, probably you are lacking upon fats and water in your diet. You need to drink more water and add a portion of healthy fats like almonds or ghee in your diet. Healthy brain function is a sign of your diet and training intensity being correct.
WAIST/HIP RATIO:
The Waist-to-Hip Ratio (\(WHR\)) evaluates fitness by assessing body fat distribution. It indicates whether an individual has a higher health risk from “apple-shaped” weight (fat stored around the abdomen) or is protected by “pear-shaped” weight (fat stored around the hips and thighs).
Waist: Measure around the narrowest part of your torso, typically just above your belly button.
Hips: Measure around the widest part of your buttocks where they protrude the most.
Women: A ratio of \(0.85\) or less is considered low risk.
Men: A ratio of \(0.90\) or less is considered low risk.
High Risk: Any ratio over \(1.0\) for either sex signals a substantially elevated risk of chronic health conditions.
While on your fitness journey you should make a careful record of the waist/hip ratio. It will indicate volumes about the fat burning or fat loss. If your waist/hip ratio is not changing but there is weight loss with loss of strength …..Its a warning sign towards potential muscle loss. If your waist/hip ratio is reduced but weight is constant with gains in strength , it is a sign of muscle gain and indicative of your journey being on gtrack.
These are the ways in which we can measure our fitness correctly and carry out corrections in the training and diet regime accordingly.
Comment your parameters for analysis………
STAY FIT!! STAY HEALTHY!!
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