Ever feel like you’re spinning your wheels at the gym? Frustrated because you’re not quite sure how far you’ve come or where you’re headed? You can optimize your workouts and actually chart your progress by keeping a fitness log. Seeing how far you’ve come in writing can actually give you a boost and keep you revved up for the workouts ahead.

A training log is essential for any serious body builder or fitness enthusiast. Keep a record of your workouts as you add sets and build reps, lift more iron and add strength-building routines. Add photos occasionally to your written notes. Flipping back through the pages will boost your self-esteem as you see how far you’ve come, baby!

Remember as you keep your training log that hard workouts should be followed by easier ones, hard weeks should be followed by easier weeks. You need to change your routines and workouts substantially every 3-4 months, as your body changes, as your goals are adjusted – these are called mesocycles. Make sure to chart your cardio and keep track of your weight, body fat percentage and any important events or injuries you may be struggling with during your training.

Does training sometimes turn you into a moody bitch? Moods are closely associated with how you perform at work, in the boudoir, and in the gym. Overtraining, technically referred to as cumulative microtrauma is often accompanied by feelings of depression, apathy, lethargy and frustration. When you feel this way, it is often your body telling you to back off. Take some time away from the gym. Go for walks, swim at the beach, but give your body a rest from working out. Reassess your progress, read through your training log, consult a personal trainer or find a workout buddy to motivate you. When you return to the gym you’ll have a new attitude, a fresh set of goals and the vim and vigor you need to build and sculpt that body.

A written record of your food intake can be very telling. A food record is a must if you want to build some serious mass, or take off some serious fat. Track your fat intake to make sure you follow the target of one gram of fat per kilogram (2.2 pounds) of bodyweight. Write down everything you put into your mouth and when you eat it; don’t rely on memory. Try to eat all of your low glycemic index carbs earlier in the day to fuel your workouts and hectic schedule. Read labels and remember that there are;

·        9 calories in every gram of fat,

·        4 calories in very gram of carbohydrates and proteins

·        7 big fat wasted calories in every gram of alcohol.

Oh, and yes, you should keep track of how much alcohol you drink.

Many people tend to bounce around from highs to lows, and don’t cope well with lows. Writing your feelings down is the next best thing to talking about them. Your workouts are an incredible investment in your health, appearance, and self-esteem. Your training log can be a new key to success in your fitness endeavors.