When you begin the ChaLEAN Extreme program you are obviously looking for results. Perhaps you have some serious weight to lose or maybe you are at your ideal weight but want to transform those pounds from flab to muscle. Whatever the goals, you will see serious results with the ChaLEAN Extreme program. It was designed to give you the transformation you are looking for.  Tracking your fitness goals and results is vital in keeping motivation high. Whatever program you are doing, knowing where you come from and how that compares to where you are now can be a big push on days when you are feeling less than motivated about a workout. With ChaLEAN Extreme you are given several resources to track your progress, ensuring not only a motivational high but also complete and accurate measurements of your progress overall.

The first way ChaLEAN Extreme will have you measure your progress is by testing your body fat with an included body fat caliper. While pounds are important to some of in the quest for a fit body, it is important to remember that while your body is changing, you can see major improvements sometimes with little movement on the scale. This is because muscle is more tightly compacted. What I mean is 20 pounds of muscle looks a whole lot better, and leaner, than 20 pounds of fat. The included body fat caliper and instructions will ensure you know where those pounds are coming from and will even account for body composition changes on weeks when the scale doesn’t move.

In the Muscle Burns Fat Guidebook, you are also given a spot for recording your body measurements. ChaLEAN Extreme will show you exactly where to measure and gives you a place to record those measurements. Again, similar to the body fat caliper, using measurements allows you to see changes when the pounds aren’t dropping off. While your clothes are fitting looser and looser, your measurements will also decline and give you a great sense of accomplishment.

Last but certainly not least is the ever popular before and after photos. Again, ChaLEAN Extreme will tell you exactly how to take the best before and after shots. You will have no problem wondering how to stand or where to hold your arms. In the guidebook, there is also a place for your photos. These pictures will become a source of great motivation as you embark on the program, so don’t be ashamed of them now.

Tracking your progress with this program, like all others, is important. Of course you will know you are making strides as your jean size decreases, but these three methods of measurement will leave no doubt in your mind. ChaLEAN Extreme will deliver big results and the means by which to measure them too.

A body fat tester, also known as a caliper, can be used to measure the percentage of fat your body is made up of. For instance, it takes measurements that when calculated can tell you if your body is an athletic 15% body fat or an obese 30%. A dependable body fat tester is an extremely useful tool in measuring weight loss and fitness progress. While a scale can measure how many pounds you lost, it doesn’t take into consideration the gain of muscle that is inevitable during a fitness program.

When you begin an exercise program you probably have your goals laid out. They may include losing a specific amount of weight or fitting into a certain pair of jeans you have been holding onto for sometime. Regardless of your goals, it would be foolish to disregard the fat loss and muscle building that results from a fitness program. Whether your goal is to lost fat or gain muscle mass, a body fat tester is a convenient at-home tool to track your progress and subsequently keep you motivated.

When on a health program, there may be some weeks when the scale doesn’t budge. This can be frustrating if the scale is your only means of tracking progress. When you track your body fat percentage it become apparent that even on the weeks where pounds aren’t lost, progress is being made.

A body fat tester works by “skinfold test”. This means that you choose 3-9 sites on the body to pinch and measure. Typical measure sites include the chest, tricep, abdomen, thigh, and lower back. With your thumb and finger pinch a fold of skin and fat and measure with the body fat tester. This reading, along with the others are compiled and formulated into your body fat percentage.

How do I know what my percentage means?

For women and men, the numbers mean different things. Take a look below to get an idea of what a healthy range would be for you:

Women
Essential: 10-12%
Athletic: 14-20%
Fit: 21-24%
Acceptable: 25-31%:
Obese: More than 32%

Men
Essential: 2-4%
Athletic: 6-13%
Fit: 14-17%
Acceptable: 18-25%
Obese: More than 25%
While you can pay money to have someone measure your body fat for you, you can also purchase your own body fat tester to track your fat loss on a consistent basis. Check out the caliper we have available at Extreme Body Workout. Tracking fat loss can be very motivating and keep you going when the scale is reluctant to move.

Who doesn’t want to decrease body fat? In America today the answer is probably: very few. We all know that exercise will cause us to lose weight. Some of us probably even know the science behind weight loss. But for those of us just starting out on a fitness quest or a weight loss journey, the science can seem confusing and frankly overwhelming. With all of the information out there it can be hard to weed through it and find a simple explanation of how weight loss works.
 
You probably know that in order to lose weight your caloric intake must be less than your caloric output. In other words, you have to burn more than you eat. This doesn’t mean that if you eat 1800 calories you have to burn 1800 calories through exercise. Your body is burning calories right now. Your body requires energy to run. You burn calories simply by breathing and living, not to mention talking, reading, walking, and other daily activities. To find out approximately how many calories you burn on a daily basis, try this calculator.
 
In order to lose one pound of fat, you must burn 3,500 calories. Don’t’ get scared, this isn’t in one day! A healthy weight loss is considered about a pound a week. So, if you want to decrease body fat at a healthy rate, create a weekly caloric deficit of 3,500 calories. This can be accomplished through cutting calories to a reasonable level and incorporating exercise.

Exercise works to decrease body fat in a few ways:

• First, the immediate effects. When you exercise you immediately bun calories as your body accesses fat stores for energy. By elevating your heart rate you are requiring your engine to run in high gear which requires more energy, and therefore more calories. This immediate calorie burn is best accomplished through aerobic exercise, or exercise that increases your heart rate. Things like dancing, running, walking, biking, and swimming are all good aerobic exercises.

• Exercise can also burn calories in the long term. Your “metabolism” refers to the amount of calories you burn while resting, or simple living. Several things can affect your metabolism. One major influence on your metabolism is your muscles. Muscles burn through calories faster than fat. So, by increasing your muscle mass you will burn more calories, even when you are sleeping! Strength training to increase muscle mass is the second prong in exercising to decrease body fat.

Tracking Your Fat Loss

Incorporating both aerobic (also called “cardio”) routines with a strength training plan will maximize your fat loss. Keep in mind that while you are losing fat you will also be gaining muscle. So, while the number on the scale may not budge, your measurements surely will. To more accurately track your progress try taking your measurements. For even greater specificity on your progress, track your body fat percentage by using a body fat caliper.