MEASUREMENT AND TRACKING

MEASUREMENT AND TRACKING

MEDICAL DISCLAIMER This guide is for educational and informative purposes only and is not intended as medical or professional advice. Always consult your doctor before making any changes to your diet. The use of diet and nutrition to control metabolic disorders and disease is a very complicated science, and is not the purpose of this guide. The purpose of this guide is to help healthy people gain strength and lose weight by educating them in proper exercises, weight training and nutrition while using the Funk Roberts Spartan Training System. No health claims are made for this guide. The nutrition and exercise guide will not help cure, heal, or correct any illness, metabolic disorder, or medical condition. The author is not a medical doctor, registered dietician, or clinical nutritionist; the author is a fitness and nutrition consultant. If you have diabetes, chronic hypertension, high blood cholesterol, cardiovascular disease, or any other medical condition or metabolic disorder requiring special nutritional considerations, we suggest you consult a health care professional with a clinical nutrition background (MD, RD) for your special nutrition program. If you have been sedentary and are unaccustomed to vigorous exercise, you should NOT do this program and obtain your physician s clearance before beginning any exercise program. The author and publisher shall have neither liability nor responsibility to any person or entity with respect to any of the information contained in this manual. The user assumes all risk for any injury, loss or damage caused or alleged to be caused, directly or indirectly by using any information described herein.

GET STARTED NOW! TRACKING AND MEASURING YOUR SUCCESS Tracking and measuring your results while doing the Spartan Training System is the best strategy to reaching your goals. I see SO many people skip this step and end up frustrated when there is no movement toward their desired goals. Tracking and Measuring means GETTING RESULTS! Tracking = the actions you are taking to get closer to your goal. Measuring = evidence the actions you are taking are working. Tracking and Measuring allows you to know how you are doing and acknowledging results no matter how big or how small. So HOW do you do it? How you choose to do it is really based upon what works best for you - what s more important is that you ARE doing it. Tracking can be journaling, checking off or taking note of any actions you are taking from the foods you eat, the sleep you are getting, the # of steps you take each day, to the workouts you complete. Taking concrete body measurements and composition every 1-2 weeks helps you to gauge your progress and bring you closer to success = + TRACKING JOURNAL Success Measurement Tracking 1

Stop Making Excuses Like - This is too time consuming The time invested in tracking and measuring your progress is repaid, TEN-FOLD. Spending a few minutes each day jotting down what you have achieved boosts your motivation and self-discipline. Spending 10 minutes every week taking measurements only helps bring you closer to the goals and once again keeps you motivated. If you are having problems during the program and need my help, without a journal or any sort of information to go off - I am of no help to any of the Spartan Training System members. This is why tracking progress is such an important success strategy. If you have a progress journal or information for me to glance through, I can see where you are and give you a couple of Actions to help you turn things around. Tracking your progress heightens your commitment, helping you see what IS important, helps you identify obstacles, find trends and celebrate successes along the way. All of which FEEDS your motivation and stick-to-it-ness so you create an unstoppable momentum toward your goals. Make sure you are Tracking & Measuring. Let me help you START NOW! HERE IS THE BEST WAY TO TRACK YOUR FAT LOSS PROGRESS: CLICK HERE TO VIEW VIDEO! 2

TAKE MEASUREMENTS To start you will need to take measurements. The measurements will only require a tape measure used by tailors and a means to measure your body fat percentage. The most accurate and cost-effective means to have this measurement taken is the skinfold calliper. You can get this done at a local gym, a certified nutritionist or even through your doctor. Be extremely clear about where you are at this moment of your transformation. If you are honest and look at yourself at this starting point, you can set and achieve reasonable goals. Dismiss all negative thoughts during your measurements and take a note that you are about to make a change to all these measurements. Once again make the commitment to the program. They will get better. MEASUREMENTS Please write your current body-part measurements here: (You can use a simple measuring tape) Before Stats AFTER Stats Waist Hips Right thigh Left thigh Right arm Left arm Bust/Chest Neck Bodyweight/BMI / / Body fat % * You can use several different methods to determine your body fat percentage. The one I like best is simple bodyfat calipers from Accufitness.com. They are convenient, easy to use, and really quite accurate. And best of all, it takes only about five minutes much faster than many other methods. You can use a scale with fat percentage readers or ask your doctor or a personal trainer to measure your bodyfat as well, and they may be able to help you. 3

TAKE PICTURES You will have to take before and after pictures if you want to be part of the Spartan Challenge and also see the true fruits of your labour...and I can use you as inspiration to others around the world that may have the same goals as you. A picture says a thousand words. When you take your photos, make sure that, guys, you are shirtless in shorts and ladies that you are in a bikini. I don t or anyone else does not need to see the pictures before you start, but keep the picture so that after the four weeks you can pull it out and say DAAAAMN I LOOK GOOD NOW! Taking pictures of you is important. Although you may not like what you see, I can t understate the importance of doing this. It s such a simple, but powerful exercise. You should do this every 2 weeks, after each milestone. This way, you can compare your current self to your future self and really get a visual sense of the progress you have made along the way. I ve always loved this exercise, and I m certain you will too. Name: Today s Date: This should be a full frontal, side and back view. EXAMPLE: WEEK 1 WEEK 8 4

BEST STRATEGY FOR SUCCESS: TAKE PICTURES WEEKLY When I was preparing for the Spartan Training System photo-shoot, I had 10 weeks to get ready. So I wanted to put my money where my mouth was and actually go through this exact 10 Week Program. One of the strategies that I employed was taking pictures weekly. I am NOT a SCALE person (unless I am preparing for a Muay Thai fight), as they are not really accurate at telling you what your body looks like and what clothes you can or can t fit in. I am very visual and need this type of stimulation to help me with fitness goals. When you take pictures on a weekly basis you are actually seeing your body change shape. It s an incredible process. Another strategy I used is before I started my journey was to take my Week 1 picture and add MY GOAL LOOK. The body and look that I wanted to achieve by week 10. I used that picture as motivation during times of weakness. (When I did not want to work out, or wanted to have a massive bowl of ice cream, I would head to my room and stare at that picture and say to myself if you don t work out or if you eat that bowl of ice cream you are putting yourself week s back from reaching your GOAL LOOK 5