It's easy to brag about racking up some serious gym hours and that can lift some heavy weight from time to time - BUT, how much are you really progressing?

Although it's easy to tick off going to the gym in your weekly to-do list, keeping track of your workout could be the difference between a good workout and a great one.

Tracking your fitness progress isn't just a motivation tool, it can also push you out of your comfort zone and take your goals to the next level. Whether it's a diary or app, make sure you keep a record of the below activities and prepare to be amazed at the results

Meal Times

Mindless eating is the number one reason for weight gain!

Of course, we remember the three main meals we have, but what about those snacks in between, like that coffee you had first thing, half of your friends brownie or that protein shake you had after the gym?

Tracking food intake can help you lose around twice as much weight as those that don't keep track. Try to keep on top of what you eat and how many calories you consume each day.

My Fitness Pal is a great app to help keep you on track!

Cardio

Running, cycling and swimming are three exercises that are great for improving your cardiovascular fitness.

As your body adapts its stamina and endurance it's easy to plateau and get into a comfortable routine. This is not a good place to be if you want to see your body and fitness levels exceed your limits.

It's time to set yourself some new goals in your activities, this could be distance or time. By taking notes on how far you went, the time it took and how you felt at the end so you can push yourself harder and start clocking up those miles.

Muscle Growth

You don't have to be the worlds strongest human to make sure you're increasing your weights appropriately.

Your current weights may feel right and you're not losing your leanness but unless you're lifting heavy, your muscles aren't reaching their full potential.

Once you're comfortable with your weight, start training with weights a couple of kg heavier to improve your body's ability to recruit additional muscle fibres.

As your muscles develop they'll be able to handle more reps and a heavier weight. Keep track of reps, sets and weight every time you train. You want to include how you felt when training.

Weight Loss

If you have a weight loss goal in mind, the chances are that you'll keep checking on the scales. Keep a note of any changes in weight, whether it's more or less and use this to motivate you and allow you to see how far you've come.

Enjoy!