📱 Why Tracking Progress Photos Is More Effective Than The Scale

PLUS: The role of hydration in muscle recovery

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Michael Pender & Ryan Engel
November 01, 2024

Welcome to your modern fitness daily news report! Every weekday, we break down the trending fitness news, tips, and insider scoops to keep you informed. Each read will be under 3 minutes so that you can stay shredded and thumb through no-nonsense fit-quips. Thanks for reading!

TODAY’S LEVEL UP:

  • Coach’s Corner: Why tracking progress photos is more effective than the scale

  • Pro Tip: How to boost protein intake throughout the day

  • Question from Our Readers: How do I know if I’m getting enough protein for my goals?

  • Fit Trivia: What percentage of the body’s muscles are located in the legs?

Why Tracking Progress Photos is More Effective Than the Scale

When it comes to tracking your fitness progress, the scale isn’t the only tool. In fact, progress photos are often a more accurate way to see real changes. Here’s why:

  • Muscle vs. Fat: As you build muscle and lose fat, your body composition changes, even if your weight doesn’t. Photos capture these shifts, showing the results of your hard work, like muscle definition and slimming areas.

  • Visual Motivation: Seeing side-by-side comparisons can keep you motivated. Small changes week to week may go unnoticed, but monthly or bi-weekly photos will show the progress that’s harder to see day-to-day.

  • Accountability and Focus: Tracking photos keeps you accountable and focused on your goals. You can spot trends, see areas to improve, and get a better sense of how far you’ve come.

Take consistent progress photos every few weeks, wearing the same clothes and in similar lighting, to get a true picture of your transformation.

FROM RYAN’S DESK

If it doesn’t hurt, it doesn’t count. Pain is the price of progress; it’s a sign you’re getting somewhere. Be the man who grits his teeth and leans into it. That’s the mark of a man who’s all in.

Pro Tip:

How to Boost Protein Intake Throughout the Day

Getting enough protein is crucial for building muscle and staying lean. Here’s how to increase your protein intake without feeling overwhelmed:

  • Start with a Protein-Rich Breakfast: Add eggs, Greek yogurt, or protein powder to kick off the day. A protein shake with some oats or a scrambled egg wrap can go a long way in meeting your daily needs.

  • Snack Smart: Keep easy, high-protein snacks like jerky, cottage cheese, or almonds handy. These make it easy to grab some protein when you’re on the go.

  • Add Protein to Every Meal: For lunch and dinner, include a serving of protein like chicken, fish, or tofu with your main meals. If you’re short on time, a can of tuna or pre-cooked chicken is a quick fix.

Consistently incorporating protein into each meal and snack helps ensure you’re hitting your target and fueling your body effectively.

Question from Our Readers:

“I keep hearing that protein is important, but how do I know if I’m getting enough for my goals?”

  • Bill, 52, Teacher, from Boston, MA

Great question, Bill! Protein needs vary based on your goals and activity level, but here’s a general guideline:

  • For Maintenance: If you’re not focused on muscle gain or fat loss, aim for about 0.8 grams of protein per kilogram of body weight.

  • For Muscle Growth or Fat Loss: For building muscle or shedding fat, increase your intake to around 1.2-1.5 grams of protein per kilogram of body weight.

Tracking your food for a few days can help ensure you’re getting the right amount. If you’re not meeting your target, consider adding a protein shake or an extra serving of lean protein with meals.

Fit Trivia: What percentage of the body’s muscles are located in the legs?

Answer: 40%! That’s right—around 40% of your body’s muscles are in your legs, making them one of the most powerful and essential muscle groups for strength and mobility. Exercises like squats and lunges target these major muscles, helping you build a strong, balanced body.

Ryan Engel, Intl. Fat Loss Coach

Ryan is a leading fitness coach and one of the most known professionals in the space.

He specializes in Body Recomposition and visual body aesthetics and has reached millions worldwide with his powerful messaging. He brings a unique, non-nonsense, yet sophisticated approach to body change.

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Publisher: Ryan Engel

Editor: Michael Pender

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