Yauncin's Weight Loss Tips
 

When I originally started putting this post together it was for the thread 'Support group for just men > Post your best Diet Tips' but I got a little carried away and added fitness tips as well. So I just decided to post this here. Now I am not a fitness or diet expert but these are the things I do or I think about as I make my journey around the sun. I hope this helps some my fellow fitdayers and when following any of my advice just keep in mind your mileage may vary (YMMV).

1. Measure everything you eat.
2. Log everything you eat.
3. Try to get all your nutrients from foods.
4. If you can't manage 3, don't be afraid to take a vitamin supplement.
5. When dieting you should try your hardest to preserve muscle mass.
6. If you are concerned about 5, you MUST add resistance training.
7. If you do 6 and you are a women then don't be afraid of bulking up, the odds are you don't fall into the percentage of women who really bulk. Any added muscle will help in your goal to lose fat.
8. If you are a beginner to 6 use compound exercises, squats, deadlifts, rows, push-ups, pull/chin ups, etc.
9. If you do 6 then you should shoot for approximately 1g of protein per 1 lb of lean muscle mass. I tend to do about .8g when I'm cutting i.e. losing fat.
10. If you do 6 and can't get all your protein from 3, don't be afraid to take a protein supplement.
11. You don't have to do an hour or an hour and a half of 'regular' cardio -- treadmill, elliptical, etc. -- to get good results, look up HIIT.
12. Statistically you should fall into the ranges for the BMI but the BMI is not accurate for all people therefore...
13. Keep body measurements and try to determine your body fat % in order to keep track of your fat loss.
14. So with 13 in mind the scale is not an accurate measurement of fat loss either but it can give you a reference number. Yeah, yeah, I know some people will tell you to throw it out but I still like to weigh myself... ;)
15. Approximately 80% of your fitness needs can be achieved through diet.
16. Keep in mind the quality of the foods you eat.
17. And if you are really serious keep in mind nutrient timing.
18. To err is human. So, if you fall off the wagon by eating a forbidden food, eating too much, or missing a work out -- <big friendly letters>DON'T PANIC</big friendly letters>. It's not the end of the world. Just pick yourself back up, brush yourself off, and try, try again.

If I think of anything else I'll edit this post.

uggghhhh after typing and typing, I hit send and I guess I dropped my internet signal. :(

I'll try to reply back later.

Ouch that sucks,

And Yauncin thats a good list, its how I live I went down and checked it off 100% ha ha.

And to the ladies, hes right! Lift weights! You won't bulk up, women just don't have the necessary testosterone for that, but it will make you look great!

If you don't believe me just compare "natural women bodybuilders" to "women bodybuilders" there is obviously a cartoonish difference in their physiques and its from STEROIDS. And trust me anyone who is a "natural" bodybuilder is damn proud of it.

I agree, that's an excellent list. And anyone who puts a "Hitchhiker's Guide to the Galaxy" reference in their post (big friendly letters) has got to know what he's talking about. :)

Solid list! Thanks Yauncin.

@midwestj -- I already lift and whatnot, but I took your suggestion to and googled up a whole bunch of stuff about female bodybuilders. You're right, the difference is incredible. Another difference I noticed (and ladies especially will know what I'm talking about) is between those natural bodybuilders and the models I see all the time in women's fitness magazines. Its very striking when you see that athleticism next to a "fitness model" physique. Both are beautiful, but in very different ways! Also, I learned some really interesting stuff about the controversies about female bodybuilders/bodybuilding as well as challenges they face both within thier sport and "out in the world".

@elderwanda -- I definitely got a kick out of that!

I am fully agree as a doctor. This tips are great to follow for Weight Loss.Health is wealth, and if you follow this SPAM, i am sure you must loss your weight.
Thanks Yauncin,
I also give you some additional tips if you want to add....

Thanks Yauncin for these great tips! :D

I know what you mean Sailordoom. I guess I was just trying to say that no matter how into it you get (weight lifting) women won't lose their womanly characteristics. The reason some of those "unnatural" bodybuilders look like hulks is because they have pumped so many male hormones in their bodies they are basically a man, with breast implants... LOL

Also the weight lifting is seriously way more enjoyable than marathon cardio sessions!

ok... basically here's what I was trying to post earlier.

yauncin,

I love this post you make some great points. One thing I would add (even though I'm scale obsessed) is trust your mirror! You mirror will tell you if your going in the right direction better than a scale would.

I have a question about #9, because I may be doing it wrong. Why do you drop down to .8g protein per pound of lean body mass when cutting? I always try to take in at LEAST 1g protein per pound of TOTAL body weight. When Cutting I shoot for 1.25g (~220g per day). I spread that though out the day b/c I know your body can only use so much at a time, the rest you'll just piss out. My though process on this (and I may be wrong) is that the protein is used to conserve muscle mass, which is why I take in so much. Does this make sense anyone or am I going about it wrong?

Thanks everyone!

@elderwanda
Wasn't sure anyone would catch the reference.

@01gt4.6
Yeah I have read that as well and if you aren't losing much muscle then you're probably on track. I shoot for 1g per lb of lean body mass but I don't always get there, especially when I'm cutting, but I don't go below .8g per lb of lean body mass. And I know this works for me. I don't lose too much muscle this way. But I'm a mesomorph so I gain fairly easily. Another thing is when I'm cutting I try to stay away from the protein powder, due to cost, and just try to get all my protein from food. One more thing, you don't excrete excess protein. If protein is not used to maintain the body or as energy it too will be turned into fat.

What do you mean stay away from protein powder do to cost?

I buy a 10 lb bag for 75$ thats 50 cents a serving (1/3cup servings.) The only thing that compares cost wise to that is 4oz can of tuna, everything else chicken, tuna, beef is much more expensive per serving, or per ~20ish grams of protein.

Also post workout whey is almost your only option. Bloodflow is still dominated by your muscles post-workout and you only have a 2 hour window to maximize your recovery, this is why bodybuilders reach for whey protein, because it is "pre-digested" and can be absorbed rapidly. Also for post workout meals don't eat any fat, it slows digestion. Then you should eat a full meal 1-2 hours after your post workout meal, this one being all real food.

I did mention that is my game plan when I'm cutting. When I am bulking I do use protein powder. I have a family so I try not to have to buy a tub-o-protein every month. Oh and what I currently buy is twice that.

Protein powder is really like motor oil. You can pay more for different brands but its all mostly the same. Same petroleum, same refining process.

Isolate is like synthetic higher quality higher price. Concentrate is your standard.

Concentrate is really all you need though. The stuff I get is 100% natural with no artificial sweeteners. NOW foods, you should check them out, they sell it at the organic foods stores, I get it from a supplement place. The whey itself comes from a cheese maker, the only thing these companies do is add flavor and other ingredients and package it. Why pay twice as much it doesn't make sense.

P.S. I found this brand doing a few searches on google "best whey protein" and it pulled up reviews from different bodybuilding sites, I chose the NOW foods brand because it was all natural and high quality, its also made in the united states, I'm not a bargain shopper I am always willing to pay more for quality, and with this whey I found quality. I went through a 6lb tub last month so I decided to get the 10 lb bag this time, its the size of a dog food bag, but at $0.50 a scoop that is a supreme bargain for this quality protein.

I think using whey as an alternative protein source is more economical than using chicken, fish, or especially beef, even if you do have a family to feed, you have to feed yourself too don't you? Less chicken you eat the more you can feed them. I don't know about you but I use the whey as a food replacement, I don't just take it to get extra protein in addition to whatever else I'm eating.

Wow. It's been over a year since I posted this. Anyway I figured I'd give it a bump. Hopefully, it will help someone.

I hate when that happens ! No I REALLY hate when that happens !:mad::mad:

I'd also like to add that getting 8 hours a sleep a night is also very important to weight loss. ;)

That's a great list, Yauncin. Thanks for bumping it up, I never would have found it otherwise.

01gt4.6 ~ You mentioned trusting your mirror. For me it's photos of myself. Always shocking. I might have one of those carnival mirrors, that makes you look thin.

VitoVino: I only get 6 - 7 hours of sleep. Somedays only about 4. Will 8 hours really help with my weight loss?

Well Kat, I've read this in various places. This is from WebMD:

"The sleep-diet connection is regular fodder for diet books and magazine articles. Maybe you have even heard about the sleep diet, which suggests you can lose weight while you catch your ZZZs.

And it’s true, sort of.

“It’s not so much that if you sleep, you will lose weight, but if you are sleep-deprived, meaning that you are not getting enough minutes of sleep or good quality sleep, your metabolism will not function properly,” explains Michael Breus, PhD, author of Beauty Sleepand the clinical director of the sleep division for Arrowhead Health in Glendale, Ariz.

On average, we need about 7.5 hours of quality sleep per night, he says. “If you are getting this already, another half hour will not help you lose 10 pounds, but if you are a five-hour sleeper and start to sleep for seven hours a night, you will start dropping weight.”

Entire article: Sleep and Weight Loss: How Lack of Sleep Can Cause You to Gain Weight

Thank you for posting that, Vito. I had no idea!

I have an odd schedule for work & I am basically sleep deprived for 2 days. It is causing me to have rather severe migraines and other unpleasant symptoms.
Right now I've been up for 20 hours. Hoping I can stay up the entire day & then go to bed around 8PM, so I can get back into a normal sleeping routine.

You're welcome, Kat!

Well at least you've found FitDay, and perhaps with your monitoring/tracking what you're doing/eating, along with the advice of others, you can make your work schedule issue (as far as it affects your health) more manageable. ;)