"I want to lose weight!"

[MyBlu-rayBrotherEd]

Originally Posted by PriSM

I'm trying to drop weight and lean up as well so I only weigh myself once a month. I was my heaviest 18 months ago and since then I'm down 35lbs. My goal is to hit 210-215 by next summer and then see where I stand looks and body fat percentage wise.

Remember that the number on the scale is just a number. Look at your measurements, how you look in the mirror, and how your clothes fit as well. Getting stuck with the number on the scale can become a very frustrating thing.

Congrats on your weight loss this far!

[Hammie]

Originally Posted by MyBlu-rayBrotherEd

Remember that the number on the scale is just a number. Look at your measurements, how you look in the mirror, and how your clothes fit as well. Getting stuck with the number on the scale can become a very frustrating thing.

Congrats on your weight loss this far!

+1

This is important to remember as you start to build muscle at the same time you are losing fat.

I look at fat percentage and how my clothes fit. I am only 5'6" but can fit into medium shirts and 33" pants. Just last year, I was in all Large shirts and 40" pants.

As I am building muscle, I am gaining weight. If I was only looking at this metric, I would be very discouraged.

[supersix4]

Originally Posted by Hammie

+1

This is important to remember as you start to build muscle at the same time you are losing fat.

I look at fat percentage and how my clothes fit. I am only 5'6" but can fit into medium shirts and 33" pants. Just last year, I was in all Large shirts and 40" pants.

As I am building muscle, I am gaining weight. If I was only looking at this metric, I would be very discouraged.

as you grow muscle your shirts and pants will go up as well don't forget that

[Hammie]

Originally Posted by supersix4

as you grow muscle your shirts and pants will go up as well don't forget that

Yes, but muscle tight looks better than big belly tight. ;-)

Also, there are a few important rules that need to be followed in a weight loss journey.

1.) Diet -- Eat healthy. Talk to a professional on the right caloric intake for your goals. A 1200 calorie diet and extreme exercise will not help you loss weight. There needs to be a balance for between what you eat and the activity level that you maintain on a daily/weekly basis.
2.) Exercise -- Do what your body can handle. Do not over do it at first. Eventually, your body will get stronger and more agile to be able to accomplish more. Additionally, your stamina will increase over time, too.
3.) Hydrate -- I think this is the most important. At a minimum, you should be drinking a gallon of water a day on non-workout days. Probably a gallon and a half on days when you exercise. I have talked to people who drink very little water and complain/brag that they do not sweat. You body needs the hydration to burn calories correctly. A dehydrated body will burn muscle before fat. This is counterproductive as to why we are exercising in the first place.
4.) Sleep -- 7-8 hours minimum will help loose weight. A tired body will burn inefficiently. Similar to a dehydrated body.

I have changed all of these aspects of my life and have seen the results first hand. In the past, I did one or two of the steps, but never ALL of them. I used to be a night owl and got 4-5 hours of sleep most nights. Now, I feel better and more energized with more sleep. Additionally, I tend to be more motivated to work-out when I have had a good night sleep.

I feel these are the basics. Those that say that they don't work for them have not really given them a chance. This will not work over night. It takes time to loose weight. We did not gain it in a short period of time, therefore, it will not come off in a short period of time.

Also, weight seems to come off in the reverse order that it was put on. Therefore, most men will see the spare tire slowly get smaller, but not totally gone. I have been working on this area for the last three months and it is still there. My abs are slowly peeking out, but this last bit is the most difficult.

[PriSM]

Originally Posted by MyBlu-rayBrotherEd

Remember that the number on the scale is just a number. Look at your measurements, how you look in the mirror, and how your clothes fit as well. Getting stuck with the number on the scale can become a very frustrating thing.

Congrats on your weight loss this far!

Yeah I've learned that lesson when I used to weigh myself once a week. Drove me nuts. Now, I just check it once a month to make sure I'm going in the right direction. I'll use that for another 10 pounds or so and then start going by fat percentage to really zero in.

[HAMP]

Originally Posted by Hammie

+1

This is important to remember as you start to build muscle at the same time you are losing fat.

I look at fat percentage and how my clothes fit. I am only 5'6" but can fit into medium shirts and 33" pants. Just last year, I was in all Large shirts and 40" pants.

As I am building muscle, I am gaining weight. If I was only looking at this metric, I would be very discouraged.

Originally Posted by Hammie

Yes, but muscle tight looks better than big belly tight. ;-)

Also, there are a few important rules that need to be followed in a weight loss journey.

1.) Diet -- Eat healthy. Talk to a professional on the right caloric intake for your goals. A 1200 calorie diet and extreme exercise will not help you loss weight. There needs to be a balance for between what you eat and the activity level that you maintain on a daily/weekly basis.
2.) Exercise -- Do what your body can handle. Do not over do it at first. Eventually, your body will get stronger and more agile to be able to accomplish more. Additionally, your stamina will increase over time, too.
3.) Hydrate -- I think this is the most important. At a minimum, you should be drinking a gallon of water a day on non-workout days. Probably a gallon and a half on days when you exercise. I have talked to people who drink very little water and complain/brag that they do not sweat. You body needs the hydration to burn calories correctly. A dehydrated body will burn muscle before fat. This is counterproductive as to why we are exercising in the first place.
4.) Sleep -- 7-8 hours minimum will help loose weight. A tired body will burn inefficiently. Similar to a dehydrated body.

I have changed all of these aspects of my life and have seen the results first hand. In the past, I did one or two of the steps, but never ALL of them. I used to be a night owl and got 4-5 hours of sleep most nights. Now, I feel better and more energized with more sleep. Additionally, I tend to be more motivated to work-out when I have had a good night sleep.

I feel these are the basics. Those that say that they don't work for them have not really given them a chance. This will not work over night. It takes time to loose weight. We did not gain it in a short period of time, therefore, it will not come off in a short period of time.

Also, weight seems to come off in the reverse order that it was put on. Therefore, most men will see the spare tire slowly get smaller, but not totally gone. I have been working on this area for the last three months and it is still there. My abs are slowly peeking out, but this last bit is the most difficult.

Great job and information Hammie.

I need to work on all of those steps too and not just one or one and half.

I gotten my bike to work on my joints because of my extreme gout attacks, but it has help me to lose over 30lbs, which isn't enough and I'm not all that happy about to be honest. Only because I hit a tuff plateau that has discouraged me a few times and I restart, and then lose inspiration and try again and again.

This Plateau has been the weirdest for me.

[MyBlu-rayBrotherEd]

Originally Posted by HAMP

Great job and information Hammie.

I need to work on all of those steps too and not just one or one and half.

I gotten my bike to work on my joints because of my extreme gout attacks, but it has help me to lose over 30lbs, which isn't enough and I'm not all that happy about to be honest. Only because I hit a tuff plateau that has discouraged me a few times and I restart, and then lose inspiration and try again and again.

This Plateau has been the weirdest for me.

If you have a smartphone, download the myfitnesspal app. That will help you track your calories, and your macronutrient ratios as well.

[NARMAK]

Originally Posted by Hammie

+1

This is important to remember as you start to build muscle at the same time you are losing fat.
I look at fat percentage and how my clothes fit. I am only 5'6" but can fit into medium shirts and 33" pants. Just last year, I was in all Large shirts and 40" pants.

As I am building muscle, I am gaining weight. If I was only looking at this metric, I would be very discouraged.

Sorry, but I have to actually correct the bold statement. You do NOT have the ability to build muscle and lose weight at the same time; typically when initial gains from never having the body trained with muscle building activity is done.

That is to say, that you're putting your body in a negative calorie state to lose fat, and to build muscle you need a small surplus (300-500 calories typically to build 'pure' muscle and the least amount of fat). That's why the people that 'cut' do so steadily to try and keep as much lean body mass (muscle) and drop as much fat, and then slowly gain the muscle and keep the fat gain low.

There really is no quick shortcut outside of steroids, or being an absolute genetic freak of nature, which let's be honest, the majority of people are not.

To gain a sculpted body takes time and dedication to training and diet, but the majority of people will be happy to just be fit and toned. Not the best 'looking' but easier to achieve and probably realistic for most peoples lifestyles.

I personally plan on getting back into the gym as I have a mountain climbing charity event upcoming in September, but I know I've lost a LOT of the progress I made a few years back. Fortunately, 'muscle memory' is a valid concept, and it's easier to 'bounce back' than somebody who never did train.

[MyBlu-rayBrotherEd]

Originally Posted by NARMAK

Sorry, but I have to actually correct the bold statement. You do NOT have the ability to build muscle and lose weight at the same time; typically when initial gains from never having the body trained with muscle building activity is done.

That is to say, that you're putting your body in a negative calorie state to lose fat, and to build muscle you need a small surplus (300-500 calories typically to build 'pure' muscle and the least amount of fat). That's why the people that 'cut' do so steadily to try and keep as much lean body mass (muscle) and drop as much fat, and then slowly gain the muscle and keep the fat gain low.

There really is no quick shortcut outside of steroids, or being an absolute genetic freak of nature, which let's be honest, the majority of people are not.

To gain a sculpted body takes time and dedication to training and diet, but the majority of people will be happy to just be fit and toned. Not the best 'looking' but easier to achieve and probably realistic for most peoples lifestyles.

I personally plan on getting back into the gym as I have a mountain climbing charity event upcoming in September, but I know I've lost a LOT of the progress I made a few years back. Fortunately, 'muscle memory' is a valid concept, and it's easier to 'bounce back' than somebody who never did train.

Well, that's not exactly true, now is it?

[Hammie]

Originally Posted by NARMAK

...You do NOT have the ability to build muscle and lose weight at the same time...

I never said lose weight. I said fat. There is a BIG difference. That was partially my point about not focusing on the scale. The muscle you gain while you are losing fat will not give a weight loss result on a scale.

A high protein diet with the right amount of fats and carbs will give you results of muscle mass and fat reduction.

I am not saying that I am a guru in this field, but I have surrounded myself with some very knowledgable trainers at my gym. The gym provides nutrition seminars and the trainers will take the time to sit down and go over a personal plan for you.

Also, I have been using the MyFitnessPal app on my iPhone and iPad since June 2011 when I has at my peak weight of 203 lbs. It is super slick and I love it.

[Hammie]

Originally Posted by HAMP

Great job and information Hammie.

I need to work on all of those steps too and not just one or one and half.

I gotten my bike to work on my joints because of my extreme gout attacks, but it has help me to lose over 30lbs, which isn't enough and I'm not all that happy about to be honest. Only because I hit a tuff plateau that has discouraged me a few times and I restart, and then lose inspiration and try again and again.

This Plateau has been the weirdest for me.

Although I have battled with moments of depression in the past, my overall competitive nature usually trumps my mood and I push harder when I see little to no results. However, the biggest accomplishment was when I stopped worrying about what the scales said and focused more on how I looked in the mirror. When my pants were getting loose or my biceps were looking more defined, I felt better. Even if the scale did not change much.

Looking back at my history (I check body weight and fat percentage every Monday), I could say that I am in a bit of a plateau. My weight has been between 164 and 167 since May and my body percentage has been between 18.2 and 18.9. It fluctuates but I still continue on.

I track all my weight in the fitbit.com portal. My Fitbit One is my supercomputer pedometer. I have friends on that tool and it adds a bit of competitiveness to see where they are with their steps every day.

I am a gadget geek and I like to analyze data. Therefore, all these web sites and tracking apps are all part of the fun and how I motivate myself some days.

BTW, HAMP, congrats on the 30 pounds lost. Although you may not feel it is enough, it is more than you would have lost sitting around watching TV eating chips and drinking soda. You may be at a plateau, but don't think of it as a negative. Remember what you have already accomplished. This journey is not finished. Imagine this is like driving cross country and unforetunately you happen to be in the flatest parts of the mid-west. Soon you will be at the Rockies and making progress again. This is just the long boring part of the trip. But I promise, it will get better.

Here is a little story for you. When I started my Crossfit training, I dropped about 20 pounds in the first month. I was eating right, sleeping right, everything perfect. Next month, I gain 10 pounds. Dude, I was devastated. I was second guessing everything that I was doing. However, I persevered and kept going. I started seeing the results again. However, more importantly, my body fat percentage was going down even if my weight was not as fast as I wanted.

I would recommend getting a fat loss monitor. I have this one and love it. I check it weekly since it can vary too much even in the same day. Also, track your metrics at the same time of the day. I check mine every Monday as soon as I wake up and after I have my morning pi$$ and before I eat breakfast.

[NARMAK]

Originally Posted by MyBlu-rayBrotherEd

Well, that's not exactly true, now is it?

Please do feel free to elaborate

Originally Posted by Hammie

I never said lose weight. I said fat. There is a BIG difference. That was partially my point about not focusing on the scale. The muscle you gain while you are losing fat will not give a weight loss result on a scale.

A high protein diet with the right amount of fats and carbs will give you results of muscle mass and fat reduction.

I am not saying that I am a guru in this field, but I have surrounded myself with some very knowledgable trainers at my gym. The gym provides nutrition seminars and the trainers will take the time to sit down and go over a personal plan for you.

Also, I have been using the MyFitnessPal app on my iPhone and iPad since June 2011 when I has at my peak weight of 203 lbs. It is super slick and I love it.

Ok, again, you're inadvertently spreading misinformation as truth. Yes, you didn't say lose weight, but I think you knew I was referring to the word 'fat' so it's a semantic point.

Also, I understand you've taken the time to educate and surround yourself by people who are typically involved day to day in the fitness industry, but herein lies the biggest issue, which is that the actual trainers, nutritionists etc. themselves tend to spread somewhat misinformed opinions and evaluations of diet and training as facts.

Now, I highly recommend anything to do with bodybuilding and nutritional planning be looked at on Bodybuilding.com. Now, that place is also full of misinformation, BUT if you're willing to spend the time yourself, you will usually find the correct information stickied at the top of the relevant forum section.

I personally found my best results came when I educated myself about macronutrients and not about 'clean' or 'dirty' calories.

The fat loss monitor, they've proven to be quite inaccurate, so do a little bit of checking to see if your universities offer better fat monitor devices they can let you use.

[Captain Kirk]

Originally Posted by PriSM

Yeah I've learned that lesson when I used to weigh myself once a week. Drove me nuts. Now, I just check it once a month to make sure I'm going in the right direction. I'll use that for another 10 pounds or so and then start going by fat percentage to really zero in.

A tip I learned a long time ago is to never trust the scale, use photographs. Compare photos every few weeks, you'll be able to see our progress more clear and you won't be focused on a number.

[Hammie]

Originally Posted by Serendipity

A tip I learned a long time ago is to never trust the scale, use photographs. Compare photos every few weeks, you'll be able to see our progress more clear and you won't be focused on a number.

That is a good suggestion. The gym I go to provides free monthly assessments of your progress. I have suggested that they incorporate photos for those who want them. They are taking it under consideration.

[Travis]

Originally Posted by Serendipity

A tip I learned a long time ago is to never trust the scale, use photographs. Compare photos every few weeks, you'll be able to see our progress more clear and you won't be focused on a number.

Originally Posted by Hammie

That is a good suggestion. The gym I go to provides free monthly assessments of your progress. I have suggested that they incorporate photos for those who want them. They are taking it under consideration.

Good idea. May ask wife to take a pic.

[Hammie]

Originally Posted by Travis

Good idea. May ask wife to take a pic.

Do a front and side pic.

I wish that I did one when A started out. I only have one of me working in the yard with no shirt as my beginning photo. I do not have any recent pictures of me with no shirt.

I just have these...

Me in 2011



Me two weeks ago

[Travis]

2nd day with thr MyFitnessPal app. Bought a food scale. Does everyone know how few almonds are in 1/4 of a cup (28 g), or how may raisins make up 25 grams. I was shocked. I think it is broken.

Kirkland Raw Almonds 1/4 c. 170 calories

[Show spoiler]24 almonds!

Argentina's Jumbo Raisins 25 g. 76 calories

[Show spoiler]15 raisins!

[MyBlu-rayBrotherEd]

Originally Posted by Travis

2nd day with thr MyFitnessPal app. Bought a food scale. Does everyone know how few almonds are in 1/4 of a cup (28 g), or how may raisins make up 25 grams. I was shocked. I think it is broken.

Kirkland Raw Almonds 1/4 c. 170 calories

[Show spoiler]24 almonds!

Argentina's Jumbo Raisins 25 g. 76 calories

[Show spoiler]15 raisins!

Nuts are loaded with fats (good fats). Fats have 9kcal/gram vs 4 kcal/gram for carbs and proteins, so it doesn't take many to make up a lot of calories.

[jbig31]

Originally Posted by Travis

2nd day with thr MyFitnessPal app. Bought a food scale. Does everyone know how few almonds are in 1/4 of a cup (28 g), or how may raisins make up 25 grams. I was shocked. I think it is broken.

Kirkland Raw Almonds 1/4 c. 170 calories

[Show spoiler]24 almonds!

Argentina's Jumbo Raisins 25 g. 76 calories

[Show spoiler]15 raisins!

I love this app. It was helped me track my food/caloric intake and keep disciplined. I love the UPC/Barcode scanner. Both me and my wife use it.

[Hammie]

Originally Posted by Travis

2nd day with thr MyFitnessPal app. Bought a food scale. Does everyone know how few almonds are in 1/4 of a cup (28 g), or how may raisins make up 25 grams. I was shocked. I think it is broken.

Kirkland Raw Almonds 1/4 c. 170 calories

[Show spoiler]24 almonds!

Argentina's Jumbo Raisins 25 g. 76 calories

[Show spoiler]15 raisins!

It's a true eye opener, isn't it?

To realize what one serving actually is... WOW!!! No wonder the majority of people are all overweight...