I have managed to lose a stone in weight just by being made redundent. not sure how that worked but it has motivated me to try and get a 15 to appear on the scales again for the first time in three years (down from 17+ 5 weeks ago).
I am basically lazy but am happy trundling along at a steady pace. Is this likely to be enough to continue the weight loss or do I need to up the pace?
I tried a faster pace and all that happened is that I got back home quicker and my legs ached more. I am guessing that faster will build up muscles but longer will increase weight loss while helping general fitness.
Please agree/correct/suggest stuff
Go faster for the same amount of time. That means more distance in the same time too.
druidh - yes but I am lazy. Faster hurts if I ride for the same time.
Distance Distance Distance
Just keep going at 70-80% effort for hours and hours and hours.
Transwales knocked 1/2 stone off me in a week, despite eating everything I could get my mouth round! My GPS/HRM told me I was burning 6000-8000 calories a day.
Peter - Are you around on Friday? I might be going up to Swinley for a ride and could pick up the wife's cardigan if you are about
WCA, I'll be home about 5.30 and in all night as far as I know.
🙂
WorldClassAccident - Memberdruidh - yes but I am lazy. Faster hurts if I ride for the same time.
That's why you're still over 16 stone 😀
It gets easier the more you do it too.
Looks like I better turn up at Swinley for the 3 hour ride on Friday then
Longer/slower burns fat.
But I would mix it up so you don't bored and add muscle and increase your metabolism by mixing it up.
And your body won't adjust to it as easily.
Add some free weights on your rest days and stay active liek washing the car and hoover/mow the lawn etc.
Just have fun in your bike and junk the junk food.
[i]and stay active liek washing the car and hoover/mow the lawn etc[/i]
But I have a wife for that stuff
😉
Increase protein intake and reduce carbs, ride long and steady
- Less bread, pasta, rice
- More fish, white meat, perhaps a protein shake
- Go out and ride as hard as you can for an hour, take note of your average HR
- take 80 - 85% of that average HR and ride long and steady at this pace
- When you get back have a can of tuna and lots of fluid + salts and wait for your regular meal.
At first the loss will be fairly significant due to water mass maintained in the absorption of carbs, this will dissipate.
burn more calories than you eat.
faster burns more per hour than slower
mtt - sounds like good advice. I want to make it a sustainable weight loss rather than training for a particular event. I used to be 15 stone something before I bust my ankle but 18 weeks in cast and six months without meaningful exercise joined with lots of hotel meals added 3 stone to that. a bit of riding stabalised it at the high 17s so hopefully some longer rides ata slightly faster pace will help.
Thanks
Eat less -> ride more -> lose weight -> repeat. There is no quick fix, no magic formula, just burn more calories than you consume.
get a bigdummy and cycle with mrs WCA on the back 😉
It's really straight forward to lose weight & can be pretty painless,the key to it is not do anything too radical at first so it doesn't become something you later hate.
Do something that gets you out of breath for at least half an hour to an hour everyday in the week & at the weekends make it as long as you like.Doesn't always have to be riding ,it can be a brisk walk, which you can build up to a slow run,or swimming or...tbh the list is endless as it's basically anything that get your your heart rate up.Kepp mixing it up so you don't get bored though.Whatever you end up doing though try to better it each week. i.e.. swim 10 widths one week then swim 11 the next or ride 10 mile in an 40 mins one week then go for 39 mins the next.
Also,If you try to cut out all the food & drink you like you won't stick to it, but if you just cut it down then there's more chance of you keeping at it.Eat sensibly,without too much junk.Drink sensibly,if you drink then try to cut it down to just at the weekends & then less of it.
There's no rocket science to it,you've just got to be a bit dedicated that's all & the results you want will come...
😉
It's really straight forward to lose weight & can be pretty painless
Please tell me how I am trying to loose a couple of kgs but I can't 🙁
juan - get blind drunk and chop off your leg
I second what emac65 says.
-Make sure that whatever you do, you enjoy it. Getting weight off and keeping it off is all about changing your lifestyle permanently, even if it's only a small change. If you start out exercising like crazy and not enjoying it, you will probably give up sooner or later. Make sure you stay within your limits, and build up how much you do over time.
-I would say that it is also helpful to get a routine going - e.g. cycle the same days each week. If you exercise at random unplanned times you are more likely to forget/skip/give up in the end.
-Also, keep an eye on your performance, e.g. time yourself, so that you know when you get better. But don't get down if it takes a while either! That way you can compete against yourself.
-Finally, if you can get a riding buddy of a similar fitness and incliniation to get fitter, you can organise regular rides and so will be more motivated to keep it going. Less chance of not bothering because its a bit damp/tired/footie is on etc.
anything that depletes your blood sugar without tipping you over the anaerobic threshold will work. 120-130bpm is perfectly adequate for rides over an hour in duration.
Add some free weights on your rest days and stay active liek washing the car and hoover/mow the lawn etc.
You hoover your lawn? 😯
Get on the bike lots, whether its fast slow or whatever, try and cut out any shite you eat, especially after your dinner.
My mrs reckons that after 40min's of cardo exercise you start burning fat.
So an hour is a good amount of time to workout for.
without tipping you over the anaerobic threshold will work
this is the key to weight loss as given time alters your metabolic rate
as said higher up 75-80% of max HR and a lot of time in that zone,( min 40mins) use a HR monitor to learn what it feels like - burns what about 700cals/hour?
- no sports scientist but i think i've sucessfully identified what i call fat (but fit) mountain biker syndrome - absolute max exert on the uphills, coasting on the flat may improve overall fitness but body thinks what the f' was that and stops burning fat - keeping it for next time you decide to work too hard
Please tell me how I am trying to loose a couple of kgs but I can't
Easy more effort young man
sell your car. I did in July last year so I had no choice but to cycle to the station - gone from 14+ stone down to 12 with about another 1/2 stone to go. I couldn't be lazy then!
I've found that mixing it up has been the best way for me. I'm doing between 60 and 140 miles a week. I try and do 1 week of trying to beat my personal times on the shorter routes (6 to 10 miles at a go), the next week try and do longer and longer distances at a steadier pace. Means that I don't get bored doing the same old, same old again and again.
I've also found a Garmin+HRM to be a worthwhile investment. It's meant I can see a tangible improvement in fitness and helped with training using waypoints, routes, virtual partner etc.
WorldClassAccident - Member
and stay active liek washing the car and hoover/mow the lawn etcBut I have a wife for that stuff
Not after she reads that! 🙂 