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If you have an internet connection and have spent more than 10 minutes on Instagram, you’ll have seen the famous ‘progress picture’ and #TransformationTuesday tag.
The concept is simple: a collage of two or more pictures showing someone’s weight loss, muscle gain or other body transformation. The post is most likely followed by a paragraph or two detailing their journey and what it took for them to change their life.
Tracking the changes to your body via your iPhone’s camera is a really good way to visually see your progress, because the scale can be unreliable when you follow a fat loss program like mine. A picture taken in your dirty bathroom mirror, however, isn’t going to cut it anymore. Progress pictures have become an art form and the better you are at it, the more effective your progress will be. Here are my top tips for taking the best progress pics.
How To Do It:
Set you phone on a chair or anything knee-waist high with the forward facing camera on
Start recording a video, step back to where your in the frame from head to toe.
Stand still for a moment facing forward, then turn to the side pausing again, then turn to face the back and pause again.
Now just go to your video and grab screenshot from each angle.
Load these into the coordinating slot in the app.
Set Up:
Time of day !!CRUCIAL!!
Throughout the day, our bodies fluctuate in weight. Depending on our water intake or what we’ve eaten that day, the scales begin to change as soon as we start drinking, eating and going about our day. To ensure you track your body as accurately as possible, always take your pictures at the same time of day. First thing in the morning upon waking and using the potty being, is the optimal time as it is the most accurate representation of what your body looks like.
Location, location, location
Progress pictures that are taken in different places aren’t ideal for accurate readings. A change in background might not seem significant, but it can make a big difference. Opt for a plain, solid background to ensure your body isn’t distorted by patterned wallpaper or wooden doors.
Choose somewhere you won’t struggle to take a picture by yourself (your partner might not ALWAYS be around to be your photographer). Bedrooms and living rooms are prime locations as they rarely change in décor or lighting and there is usually somewhere to balance your phone or camera on.
Lighting is key
Actually, it’s vital. I’m not saying buy a professional set up, but pay attention to the light in the room. Most people have warm lights in their house, which might be great for getting cozy with a book, but not good for taking the high quality pictures tracking your important and amazing progress.
I like to suggest natural lighting..which happens to coincide with previous time of day and location tips. Avoid direct sunlight glare or being blown. Ensure the light is in front of you, not behind you for obvious reasons. A window sill works great to prop your phone up on.
Get your angles right
No more ‘flattering’ angles with hips popped. In order to get the most from these pictures, you should take photos from all angles: front, side and back. This way you can monitor all your progress, from your ab gains to your glutes. It’s all significant and you’ll be glad you did it when you show off your toned butt to everyone.
Use the front pose, side pose and back pose if you compete. Even if you don’t compete, these poses are consistent, and show basic overall conditioning on every frame.
The best way to get these pics is to set your phone up and start a video. Stand in the frame where you can see head to toe. Face forward, pause for a second, turn to the side and hit your pose-pausing again, the turn to face the back, hit your pose and pause.
Now go back to your new video, scroll and stop to grab your three screenshots. Simple. Easy
Same clothing
Pick a basic sports bra and shorts to start off with and then wear the same outfit until it no longer fits. Choosing flattering or unflattering outfits each time can make a difference in how much progress you’ve made and how much you think you’ve made.
Always wear the same thing.
Take them once a week
Any more than once a week is overkill and can be misleading. Get into a routine and stick to it. Perhaps Monday morning before you go to work is the only free moment you have. That’s no problem, just make sure you do it at the same time every week, or as close as possible.
Remember, progress can take time and you shouldn’t be discouraged if you don’t see significant changes early in your journey. These changes need a little time to begin to compound. Once they do, you will be SO glad you took the weekly pics ;)
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