You can eat in a calorie deficit and hit your protein target for six days of the week and blow that deficit in to smithereens on the seventh day, meaning on average you weren’t in a deficit and you won’t of lost fat that week.
If you weigh in once a week under the best conditions possible is that a true representation of your weight?
It’s not, weight fluctuates daily for a variety of reasons.
If you weigh in more regularly under the same conditions and take an average of those weigh ins are you likely to get a more accurate idea of your actual weight?
Of course you are, and the more data you have, the more likely you are to make the right decisions moving forward.
There’s no point in going hard once a week in the gym and then waiting until next week to go again. Be active every day in some way or another, it doesn’t have to be in the gym.
One of my favourite sayings is that consistency beats intensity, and that’s true, but don’t use that as an excuse to train like an absolute pansy. You need to force your body to adapt, otherwise it’s quite happy to stay the same.
Your movement outside of the gym is as important as what you do in the gym, if not more important.
Track your steps to ensure you’re moving enough, but again focus on averages. 10,000 steps a day is great, but not when you only do 200 on Sunday while you nurse a hangover on the sofa without an ounce of protein in sight.