well yea, but in context of metabolically healthy cyclists
*** Big Fat Weight Loss Thread ***
- Thread starter AndyCr15
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I've finally managed to get my arse in gear this week. Inspired by some fitness freaks on TikTok, only eating wholesome natural foods. So far so good. I've just got two milk chocolate hob nobs out of the biscuit jar to have with a cup of tea and promptly put them back in. That's just eating for boredom sakes.
Desk tidier than both mine….room bit messier I admitHmmm challenge accepted?
Last night's curry went as well as expected. I let my mate act as sundries coordinator.
1 garlic & cheese naan, 1 saag aloo side, 2 curries, 1 rice, 4 poppadoms, all split 50/50, followed by a biscoff mcflurry & a coffee for afters.
Back to reality today
1 garlic & cheese naan, 1 saag aloo side, 2 curries, 1 rice, 4 poppadoms, all split 50/50, followed by a biscoff mcflurry & a coffee for afters.
Back to reality today
89.6kg again this morning. Had a busy week with some sensible eating thrown in. It’s not my goal of 88kg (which we’ll get back to), but the positives at this point are that gym strength hasn’t fallen off in a similar fashion to before. I’m no power lifter, but 80kg 5x5 on the bench was fairly straightforward yesterday, this time last year after my initial weight loss it would have been 10% less. Starting to get out of the winter gloom which is also helping. Just a shame that I’ll not be able to take advantage of the great weather on my road bike.
Hope everyone’s had a good week!
Hope everyone’s had a good week!
So I need to lose a stone from the stomach area.. Today is my last day of alcohol and I'm gona attempt to eat better. I'm pretty active anyway but I'm gona throw in some cardio but happy to hear what people know is the best form of that to burn fat..
I know you can't target fat loss so I'm just going for broad weight loss and I'll stick in some weight lifting on off days..
I'm happy to go running but should I be doing 5k runs in as quick as possible, or should I be doing 10k runs in as long as it takes or is swimming or cycling better?
I know you can't target fat loss so I'm just going for broad weight loss and I'll stick in some weight lifting on off days..
I'm happy to go running but should I be doing 5k runs in as quick as possible, or should I be doing 10k runs in as long as it takes or is swimming or cycling better?
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The longer the better. That's why I would say cycling is the best. Yesterday I cycled for about 6 hours, today for about 4. Whilst running puts my HR about 30 higher, there is no way I could do it for more than maybe an hour.
But... running is much easier to do, whereas cycling has a bit of a barrier to entry.
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Much easier to just start walking, even walking at normal pace.
I can walk for hours and hours and hours at my normal pace. Running do burn more calories but also harder on the joints, also need to consider routes, whereas walking I walk to shops, walk to supermarket, even browsing inside the supermarket counts. I also don't come home all sweaty either.
When I used to run, I could only do it 3 times a week and drive to work, run every other day roughly but I now go for walks daily (walking to work) and I hit about 5km walk daily.
5km walk x 7 is much better than 5km run x 3.
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@ChroniC - well done on starting your journey and making a commitment to getting healthier! Without a hard look at your diet I fear you’re not going to lose much around the belly. You might well get fitter and see some progress with a concerted exercise regime, but really nailing the diet will be the key here I would think.
As @Raymond Lin says - even walking will help if you’re doing it regularly. Making an extra journey on foot rather than in the car regularly would be great. It’s all part of a shakeup of your daily habits and routines.
Good luck!
As @Raymond Lin says - even walking will help if you’re doing it regularly. Making an extra journey on foot rather than in the car regularly would be great. It’s all part of a shakeup of your daily habits and routines.
Good luck!
As long as you don’t eat two bars of chocolate daily. Ahem.
I already play golf twice a week and 5 aside football for an hour on a Monday.. So I do enough walking... I'm by no means unfit so gona hammer some running. Walking would be a bit to tame for me..
I've read up on a little bit that says run as fast as you can and then walk and rinse and repeat until your ******... I might adopt this method for as long as it takes.
My diet is absolutely disgraceful so anything will be an improvement. No alcohol, no fizzy drinks and less sugar is the plan till it's all gone.
Most people would say I'm skinny fat, but I know the real issue is that I'm now packing a ton of Visceral as now it's making me look a little pregnant..
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@ChroniC - yep, interval training will be especially good for your football fitness. Not as sustained a calorie burner as a long stint though. Depends on what you’re trying to achieve with your exercise. Sounds like your diet needs a proper look and you’ve identified some easy wins as a start.
Yep, this was my thought. For fat burn, long sustained efforts are better, I believe.
Visceral fat (the bad fat, one around internal organs) will naturally go first if you give it a chance
1. no alcohol was a good call
I would recommend two more things:
2. reduce added sugar (scary how much of it is in everyday non-dessert products)
3. intermittent fasting (anything from 12/12 to 16/8)
any cardio will be a bonus
Sorting the diet will be much more effective than exercise IMO.
I've been eating basically nothing but salad and eggs for the last few days, so much easier when the weathers nice. I'm sure the glass of wine hasn't helped though.
I've been eating basically nothing but salad and eggs for the last few days, so much easier when the weathers nice. I'm sure the glass of wine hasn't helped though.
If you've got a gym membership, get on a treadmill, set the walking speed to brisk, and set the incline quite high. It's not as tame as you might think, you can get your heart rate around 120bpm, and stay there for 40 mins or so. You'll have a sweat on, and you'll hit an aerobic rate where you start to burn calories quicker, saving your joints for Monday night football. For you it might work well as a warm down on a Tuesday after you've played.
Target your diet around your exercise if you can, so save your higher calorie meals for your football day, because if you burn 500 - 600 cals in a game, you'll have an easier time keeping the deficit. On rest days, try to reign it in a bit food-wise, but take in LOADS of water.
The first few weeks are the hardest for your body regulating hunger, but if you keep your fluids high, and try to eat roughly the same amounts at roughly the same times, your body will stop asking for food quite as much.
Welcome aboard mate
This weekend was the first weekend that I found it dead easy to be in calorie deficit, as I don't usually exercise on the weekends, as they're family days.
Two days of football meant I could get loads of exercise in. Was very careful to regulate my food to the right portions at the right times so I still had enough energy to play without going mad.
Massive pie and chips Saturday night, massive chicken roast dinner Sunday night. Weighed in this morning off-schedule and came in at 13st 6, so still losing weight. One of the cheat codes I discovered recently was that if I had a bit of peanut butter with my banana before exercise, I had no blood sugar spike problems, which I was getting with fruit snacks. Really helped with pre-exercise snacks this weekend.
Back at the desk today, so back to reducing calories for sedentary days. I feel like it's really rewarding when I get this stuff right, because I feel so much more in control.
Two days of football meant I could get loads of exercise in. Was very careful to regulate my food to the right portions at the right times so I still had enough energy to play without going mad.
Massive pie and chips Saturday night, massive chicken roast dinner Sunday night. Weighed in this morning off-schedule and came in at 13st 6, so still losing weight. One of the cheat codes I discovered recently was that if I had a bit of peanut butter with my banana before exercise, I had no blood sugar spike problems, which I was getting with fruit snacks. Really helped with pre-exercise snacks this weekend.
Back at the desk today, so back to reducing calories for sedentary days. I feel like it's really rewarding when I get this stuff right, because I feel so much more in control.
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Ker-ching! First week over without too much in the way of chocolate craving although I did have the odd thing or five like a hobnob, a Lindor, etc. but only one of each. Result being a loss of 1.7kg which means I’m under 100kg once more. Could be explained by water but last night’s tea was a big portion of garlic bread…
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I used the whizzy weighing machine at the gym today, and it's given me some mildly confusing, albeit pleasing results. I've stuck them in a spoiler tag because massive images.
I don't really know what all of it means (wtf is a boditrax score, for instance), but there are some fairly arbitrary figures there that can still only mean good things like having a metabolic age of 27 (I'm going to be 41 this year), and being described as "slim muscular" for the first time
I'm also interested in it having calculated my BMR at slightly over 2,000 calories, as I'd calculated it at closer to 1,800 base, but 2,200 sedentary, or 2,400 on days I train.
My calorie goal for the last 2 months has been 1,800 calories before exercise and I've been steady losing 1-2lbs a week, so I'm guessing 2,200 might be about right?!
I don't really know what all of it means (wtf is a boditrax score, for instance), but there are some fairly arbitrary figures there that can still only mean good things like having a metabolic age of 27 (I'm going to be 41 this year), and being described as "slim muscular" for the first time
I'm also interested in it having calculated my BMR at slightly over 2,000 calories, as I'd calculated it at closer to 1,800 base, but 2,200 sedentary, or 2,400 on days I train.
My calorie goal for the last 2 months has been 1,800 calories before exercise and I've been steady losing 1-2lbs a week, so I'm guessing 2,200 might be about right?!