Top 3 Nutritional Weight Loss Tips | Boxing Nutrition
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- Опубликовано: 5 июн 2024
- What's up guys! In this video I go over my top 3 nutritional weight loss tips. Disclaimer: I am not a doctor or a registered dietitian. I found these tips to be beneficial for me so I am sharing them with you. Please consult your physician before following any advice I give out in this video.
Context: This was a 9 week process. I had 2 fights scheduled in under 1 month so normally I diet about 5-6 weeks for a fight but since I had back to back fights the training camp continued along with the diet. I had to make some minor adjustments along the way in order to make the weight (which I did fairly comfortably)
At the start of the diet I was hovering 150+ pounds. Some day's I would wake up heavy at 153 and other days lower at 148 but the range stayed the same until I really dialed in and monitored my nutrition. I was able to comfortably lose 15 pounds over the course of 8 weeks and the last week is where I really pushed and was less comfortable (that's the usual case with most combat or weight category sports)
In this video I share my TOP 3 Nutritional Weight Loss tips:
#1 Have Protein With Every Meal - Protein is the most satiating macronutrient meaning it'll keep you fuller longer it is also going to minimize the loss of lean body mass which is what you want! Theres no real point in losing weight if most of your weight is coming from lean body mass.
#2 Have 1 Large Salad a Day- Vegetables and Salads are also very satiating and the beauty about them is that you can eat so many of them for very few calories. On top of that the are full or phyto and micronutrients that will keep you strong and healthy and lessen the chance of any deficiency. Make sure to add in a good protein source along with some healthy fat the slow down the digestion to keep you fuller for longer!
#3 Don't Drink Your Calories- It is so easy to drink calories and in fact they hardly provide any satiety. I keep repeating the word satiety because that is key in any weight loss program. Eventually you will have hunger pangs but the goal is to minimize the suffering from a diet. I find that drinking calories does not help at all the only exception is Whey Protein and even then I like to mix my whey protein with oatmeal and make it part of a meal.
YOU CAN'T OUTWORK A BAD DIET. It is so much easier to eat 500 calories than to burn 500 calories from exercise. Most people tend to underestimate the calories consumed and overestimate the calories burned through exercise.
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Развлечения
“You can’t outwork a bad diet” great advice.
I wish I knew this sooner!
US MILITARY: "WATCH AND LEARN"
Me and my bro are getting back into boxing again after looking at ourselves and realising we've let ourselves go 💀 I'm gonna be watching your videos from now on and understanding everything we can do to maximise our results
Love this explanation man. Im doing a 5 week strict dieet right now to cut down atleast 8 punds. Alot of cardio, water intake and proteins with every meal as you just mentioned. Im in week 3 now and lost 4 pounds.
love your stuff bro, very humble
I love this video. Thanks for explaining it in a way everyone will understand 🙏🏾❣️
Thanks champ‼️ Great content, keep up the great work🥊🥊
This channel has a lot of potential to blow up, keep it up my guy 💪🏽
Brilliant breakdown, my friend!
For me, those Latte Coffee were killing my eating plan. It is so easy to grab a latte and forget to count those in... I have 1-month stopped drinking them and I feel way better. Better sleep, and less over-full stomach feeling. My only struggle at the moment is to eliminate the stubborn fat on my waist, I look skinny and at the gym is easy to see those big guys and think I should eat way more to get there, but I feel I should first reduce my fat while keep exercising to developed naturally some muscle. Thanks a lot for the content, I am a boxing fan, I have never practice tough, I love watching it. Hope to see you one day against Canelo champ! Take care
Yes those calorie drinks creep up! Good thing you’ve took notice. Yes for most people the stubborn belly fat takes longest to lose I’ve noticed it personally. It sometimes takes weeks before I start noticing it go down I tend to lose fat from everywhere else before I tap into my stomach fat but the thing is to STAY CONSISTENT and DON’T GIVE UP
Congrats champ, 10k is right around the corner!💪🏽
Thanks! That’s the goal 🥊
Great video (!) in a sea of bad ones. Thank you and good luck! Subscribed.
Such a useful video man! Youre the best! Thank you. How many miles of running do you do per week? You said you train twice a day.....do you have any idea what amount of calories you burn daily w the workouts? Probably pretty hard to know but youre in awesome shape man!!! Good luck on your next fight sir!
Great video. Love the visual comparison of the massive salad bowl with chicken vs 1/3 of the Oreos I would eat :)
You just got a new sub great video.
Best one is to not drink your calories. Once I did that I lost a lot of weight. Switched to diet soda, sparkling water, crystal light. A lot of options to keep you satisfied. But I do miss las Chelas 😢 pero me acuerdo que Gordo me pusieron y se me quita 😂
informative video, respect brotha
Check out my latest nutrition video! I go into a bit more detail 🥊
Good tips. Thank you
This guy has some good information in this video.
This is a REALLY good video
subscribed !, your very informative man ..
Thanks so much!
Really motivate thank you champion 🏆❤👏🏻
Thank you so much for this.
please make a video about “sign you are ready for your first amateur fight”
Very informative thanks. Greetings from Italy
You’re welcome! 🇮🇹
-What will you choose? A bag of salad...?
Me: The Oreos!! The Oreos!!
Really enjoying these videos about nutrition, keep them up please. Very Informative videos. Thank you 🥊.
Very good bro👌👍
What is your favorite carb source before and after a boxing workout? And how long time before your training do prefer to consume your pre-workout meal? Very inspiring channel! thx :)
Before training I love fruit and oats! And I’ll have it about 2 hours before training. And post training- it depends if I’m not worried about weight loss I like have Virargo (carb supplement) but if I am trying to lose weight I prefer eating my carbs and enjoy a feel slices of toast!
Great presentation
Finally , you finish eating the goddamn Oreo, hate u hahaha. Great advices! I'm an amateur boxing . And it's super important the food. Almost the most important thing. You notice it while you are hitting the bag, running or practising waist moves.
Thank you.
Bro you got me ready for my pro boxing match
Champ did you know someone make custom boxing trunks ?? I love your trunks
Great video
The best tips for me was the second one, One BIG Salad by day
Nice video 🔥 Team Acosta 🇲🇽🙏🏽
At 4:00, disclaimer is
I'm not a Doctor and these videos are for entertainment purposes only. Ha.. I love it!!!
You rock champ!!!
Have to make it clear! Thank you 🥊
Good work great for boxers who think they know 🤷♂️
Instead to eat 1 big salad I eat 2 medium, one for lunch one for dinner, and all my breakfast is protein, carbo and raw vegetables, I have to lose weight but I don't lost my Power and muscles bcs I eat a lot of protein!! And I eat 2 breakfasts, I wake up 4 am, my breakfast is 5 am, corn flakes and milk and 9:30 egs, vegetables, integral bread... avocado!! Keep up the good work fighters!!!!
I'm new to boxing. I'm weighing in at 205lbs right now. I'd like to get down to 180lbs. Should I take your advice WITH intermittent fasting?
What is your bmr with all the workouts you do? Mine is supposed to be almost 3000 calories and I wanna compare that with someone who works out more than me and see if that was accurate, i workout 6 days a week 2+hours each day
Can you do a video for all the supplements you take or say as you said you would before but haven’t thanks
whats your stance on nuts El yuyu? ive always had quite a low fat diet but hear fats are essential for hormone production? ive noticed as ive dropped alot of weight i have sore stiff joints, loss of sex drive and feel quite drained alot. Would you always recommend fats in your diet or should i prioritise my proteins and carbs?
Fats are definitely essential! If you’re dieting for health prioritize protein & fat. If you’re dieting for performance then prioritize protein & carbs. Over time I started adding more fat to my diet and I feel better. Yes nuts are great. Avocado, olive oil, fish, some fat from lean red meats, eggs, are all good and my favorite sources to get fat from. Just keep in mind Fat is higher in calories (9 per gram) so you will have to modify your carb or protein intake to hit your target calories!
@@ElYuyuBoxing
thanks mate 👍
Time to get that WBA belt
Let’s gooo!
Hola campeón! Desde Chile🇨🇱
I know you said you’re not a professional nutritionist but what do you think about eating protein the days you are not working out? Is it good?
I work out 3 times a week ( i started boxing around 4 months) idk if its good to do it on the days you are resting.
Regards
I think it's good to eat proper quantity of protein. Around 1/1.5 g protein per body mass kg
@@comicsmaster7809 perfect!! Thanks
Hey what's up yuyu! I hope this comment finds you and yours in good health. I was hesitant on asking but hopefully you'll find the time to give me advice. I've recently joined a boxing club and it has been one of the most difficult physical and mental experiences I've ever had to endure, but I love it. My concern is relating to losing the muscle that was difficult to gain. I'm aware that this is inevitable, but any pointers on how to keep muscle as much as possible? Thanks.
What's up! Yes boxing is physically and mentally demanding. Assuming incorporating boxing to your training will put you in a calorie deficit, keep sending your muscles the signal to grow meaning continue resistance training & make sure you're eating plenty of protein (1g per pound of body weight)
As long as you're not over training and still able to recover you should minimize muscle loss! Pay attention to the scale over time as well if you notice you're losing weight rapidly increase your food preferably from carbs and protein. Hope this helped!
@@ElYuyuBoxing you're the man! Much love ❤ cheers!
Fierro pariente 🔥🔥
🔥
I am from india and i like your videos
Thank you! 🇮🇳
Disagree with not drinking your meals. I've been on meal replacements (Huel and Saturo) for about 5 years now. They make up 95% of my daily intake. Huel especially keeps me full because the pea protein they use causes some bloating, which can be really useful if I need to drop a few pounds. Saturo is lighter on the gut so good for bulking. They also have great macros and all vitamins, which most people struggle to get with "normal" food.
Yea I gotta stop eating cookies dudes 🙏good work
Hey loved the advice but is there a way to track boxing calories burned I feel like I’m overestimating how many calories I burn hitting the bag, Shadowboxing, etc
Thanks! It’s hard to actually really know how many calories you burn through exercise. You can just assume a certain number what’s really important is the amount of calories you consume. To be honest I have zero clue how many calories I burn when boxing. I wear an Apple Watch and it ranges from 650-1000 calories burned but you can never trust these devices
You cant out work a bad diet...men in prison *hold my noodles
😂
I would assume they don’t have an abundance of excess calories in their daily diet!
Sir how can we participate in a boxing tournament when we are not training with coach
Nice brother
Thanks!
Brother please make a video that how to become a pro boxer from begining and how much can we earn in this profession please
I got my fight June 12th bro thanks
good luck g
@@broski7111 thanks bro 💪🏾
Good luck sir!!!
@@nocrackhere thanks!!!
Good luck, earn that W! 🥊
What about having carbs with every meal like rice
"You ever been hit with the water weight.Then had to wait? Do you war or wait?"
The average person is 60% water. I am all water, wey.
How could I do this with diabetes though the calorie aspect of it doesn’t matter casue the only thing I really need is carbs to keep my sugar up woudl you have any form of “routine” you could provide also this is my fourth week of boxing and I love
Wow your boxing with diabetes is it difficult?
Glad you are enjoying boxing! Unfortunately, I am not qualified to give any nutritional advice in regards to diseases. You would need to talk to a medical professional. Keep up the boxing though!
@@cvo7617 no not really tbh
Amazing
Thanks!
That is my kinda salad!!! The bigger the better 😂
W post
I don’t eat salad bro idk why but I try oatmeal with honey & and apple in the morning then lunch either pb&j , a cheesestick, and an apple, or rice and eggs , then that’s it breakfast I eat , go train , run maybe , then go home and eat my lunch do you think that’s good? Also I ONLY drink water that’s it!
Everyone has their preference. If you feel good eating those foods and they work for you then continue eating them! I just know pb&j and chew stick can be loaded with calories so me personally I’d swap those out for something more filling but that’s just me! If it works for you keeps doing it
You got to add on all the calories from the salad dressing because nobody is eating salad without a dressing
Of course! Can easily be hundreds of calories without noticing. There are some decent 0-Low calorie options out there and when I’m a deficit for a period of time they become delicious!
What about protein shake okay to drink
Love it! it's a must for me on most training days. If I'm focused or I am deeper in a weight cut then I prefer eating my protein than drinking it!
“... because these are so easy to over eat.” :-)
Your last upload was a month ago, anything wrong?
Thanks for checking in! Currently working on a new nutrition video 🥊
Do you think 26 is too late to get into boxing?
Do you plan to die in 1 week ?
It's never too late !!!! Believ in yourself and give a shit what people think !!!
My friend, I am almost 28 and I am getting into it. Not too late at all!
It’s never too late to get into boxing 🥊 just be smart and don’t rush things it’s a very dangerous sport
You have to have protein in your diet everyone
Yup! Most important macronutrient for general health and performance 🥊
Que sessy. . .
No pues WOW babi!!!!
I'm watching and eating a pack of Oreos which is 13 cookies at 689 calories
Don’t forget your fiber children
Where can I buy that salad??
When I commented this I was 205 pounds, now around 155-160
Well done brother,your determination is great keep it up!
Drinks are a real problem!!!
My question is who tf is out here eating kangaroos 😅
I’m destroying hot Cheetos and gansitos right now and now I want a Coke 😒
Bruh I drink like 2-3 cups of orange juice per meal lmao
Don’t forget to keep track of them!
Who drink Coca cola after their workout!!
I body 1 whole sleeve of oreos in one sitting...
Easyyyy! I can kill the whole pack in a sitting it’s crazy 🍪 out of sight out of mind!
Mi instsgaram shamsherali4843