Why you should Keep A Diet and Fitness Journal to Maximize Results, You probably know what a Diet and Fitness Journal is.

But what you may not know is how to make a properly organized one. The difference between a cluttered and unorganized one and a clean and neat one is crucial. Having a clean and neat journal can make save you time looking for things. The messy one can well… you get the idea.

What’s the point of making one?

“Isn’t this pointless?” You may be asking. For some, it sure is but for most people, it actually is a helpful tool.

Have you ever watched yourself on the TV whether it be on home videos or a recording of some sort and wonder why you did something you wouldn’t have normally noticed without watching it yourself? Well, having a journal to track your diet and fitness progress is sort of like that.

When you write about something in the journal you read the stone-cold truth later on. The facts will be the same when you look back a month from writing it. Unfortunately, memory isn’t like that. You may not remember to realize you went out to eat 3 times last week or that you only worked out 2 days 3 weeks ago. Going back and checking in your journal you can find that out instantly without worrying if you can recall that information later on.

Additionally to that; writing down what you eat and your workout routine can help you in many different ways :

  • It can provide the motivation you need
  • It can help track your results easily
  • It can tell you if and what you are doing wrong
  • It can tell you if you’re doing things right

All you need is a notebook and pen to make a list of what you’re eating and your exercise routine on a daily basis. You will notice that it will be very useful and can help you maximize your workout. It seems simple right? So you can try it?

The Diet Journal

You should split your daily diet and fitness journal. to be the accurate journal you should include everything you eat with time and what you dring also.

Organize your journal and include more information as you can. by doing this you can find quickly what you are doing right and what you are not.

An example would be:

date M/d/YYYY

Breakfast: 8:30 am

  • Two hardboiled eggs
  • 2 Slices of whole-wheat toast
  • Bowl of oatmeal
  • 1 glass of orange juice

Snack 1: 11:25 am

  • 1 granola bar
  • 1 glass of water

Lunch: 1:30 pm

  • Salad with romaine lettuce and olive oil
  • 1 glass of water
  • 1 glass of apple juice

Snack 2: 3:00 pm

  • Grilled chicken breast sandwich on whole-wheat bun
  • 1 glass of water

Dinner: 7:15 pm

  • Whole grain pasta with pesto sauce (1 plate full)
  • 2 Dinner rolls
  • 1 glass of milk
  • 1 glass of water

This is a perfect example of what your diet part of your diet and fitness journal should look like. If you have it like this you can easily find what and when you ate something.

You don’t have to do it like this. Do it the way you want to. After all, it’s meant to only be read by you.

The Fitness Journal

The fitness part of your diet and fitness journal should consist of the individual breakdown of each day. It should include what machine or exercise you are doing, the weight, and even the seat setting on the machine just in case you forget the next time you go to use it. It should also include how many repetitions and sets you did.

It should be very precise. You should have it neatly organized.

An example would be:

Week of: Oct 30, 2008




  • 3 sets of 25 each
  • #3 on bench
  • 3 sets of 30 each
  • #1 on bench


Bicep curl

  • 3 sets 12,10,8 reps
  • 30 weight




  • 60 minutes
  • 3.5 speed 2.5 incline 4 min
  • 7.0 speed 2.5 incline 1 min after
  • repeat

You would go through this every day you workout. This enables you to know when its time to step it up to a different weight or different speed. It also tracks your progress.

Many people don’t hesitate to record information when they finish an exercise in their fitness book. In fact, it really helps you memorize your routine and what setting you had in any particular machine. Having the wrong setting could cause injury and won’t allow optimal results when working out.

Diet Fitness Journal Overview

Your Diet and Fitness Journal should help you in many ways.

I recommend if you want to achieve maximum results you make your own Diet and Fitness Journal.

After all, your body will react differently than another’s when doing the same workout routine, so it helps you find out what works and doesn’t work for you.