Why I am not losing weight!

[PATH]

Well I had some VO2 testing done and it seems I have been going anaerobic too much. I need to be going aerobic and do some resistance training. I need to slow it down for my body to work more efficiently. I am told now that I must work smarter not harder.

I am starting a training regimen from scratch and have been to see the nutritionist as well as my trainer.
So hopefully this time I get the weight off and keep it off!

I guess the moral of the story is that training smarter is better than training harder!

[Halthane]

Many People swear by heart monitors. I'm thinking about getting one with my next paycheck. I use cadence alot as well to keep myself in the "right" gear. But yes, longer and slower will definitely burn more fat.

[Pugsly]

To lose weight, you have to do two things that seem counterintuitive.

1. Ride slower (get the HR in the "fat-burning" zone), and
2. eat more, particularly after a ride (otherwise your body will eat your muscles)

[flip18436572]

I use a HR monitor for everything but my swimming exercise plans. I do an interval run/walk on Monday, Tuesday I elliptical and swim, Wednesday I lift weights, Thursday I elliptical and swim, Friday is the interval run/walk and Saturday is Weight lifting and then Sunday is usually just an elliptical for 60 minutes. I am trying to do a short 9 miles bike every night after work and if it is not a conflict with my two daughters' events.

The only time I don't do the HR is in the pool, as my HR monitor is not made for the pool, but you can buy that type of monitor.

Polar is the brand I use, but you can also get bike specific models from Garmin that will do all of the tracking for your bike and your HR, as does Polar.

If you are not worried about tracking everything under the sun, go buy the cheapest Polar brand and only pay attention to your HR. If you plan on tracking everything, then get a Polar that you can track what YOU want.

As far as losing weight, you need to burn more calories than you take in, it is that simple. Now, to burn the fat and leave the muscle you need to work on multiple things. I have found that my interval work has made the biggest difference in me, and has also made my heart work a lot better.

If you really want to know where you are with your Max Heart Rate, you need to be tested by a doctor with the proper equipment. Using the general guidelines that you will find everywhere on the internet is a just that a general guideline.

[Terrierman]

As far as losing weight, you need to burn more calories than you take in, it is that simple.

Nothing magic about that and it cannot be refuted. My body is somehow able to recognize a calorie no matter where it comes from. It is especially good at spotting the ones in beer.:D

That's the whole point about diet and exercise, it's an in vs. out thing. Restrict in and increase out and you cannot help but lose weight. There is no other magic way. DARN IT.

[jaxgtr]

Keep your HR between 60 and 70% when you ride and you will burn more fat. Don't worry about speed. I had a mental barrier when I was riding that I must keep up with the fast skinny people who were blowing by me at 20 to 25 mph. All I could think about was, faster, must go faster. My weight loss came to scretching halt. Once I have the ok to ride, I have to keep my hr in the 60-70% and I should see the weight come off which will inevitably make me faster.

[flip18436572]

I have found that if I work intervals I am losing more weight in fat, or at least I am losing inches and still keeping my strength, as I lift weights twice a week and I have to increase my weights about every 6 weeks as I am getting stronger.

[lil brown bat]

We just recently had a thread about this "fat-burning zone", and I posted some things there pointing out how it is largely a myth. The only situation in which lowering your intensity will cause you to "burn more fat" is if you can only exercise for a very short time at higher intensity, but can exercise for much much longer at lower intensity. Otherwise, a slightly higher percentage (fat cals burned) of a lower number (overall calories burned) nets a lower result.

[socalrider]

Like said above, the ride slower and burn more fat is now seen as a myth. Most trainers are going for higher intensity for shorter periods of time for max fat burning..

I would also recommend to start counting those calories.. Get a date book and write down everything that you eat or drink that has calories.. Go online and find a BMR calculator.. For men, you should be shooting for 2300 calories or less per day. Once you start having deficit calorie days and add some riding you will see the weight coming off slowly but surely. Another great item to have is a pocket calorie book, 8.00 at any book store, it has many fast food places listed as well.. This will give you a better judge of how many calories you are taking in each day.. The Calorie King book is seen as the best one on the market..

http://www.amazon.com/Calorie-King-Carbohydrate-Counter-2007/dp/1930448139/ref=pd_bbs_sr_1/105-7148922-9174819?ie=UTF8&s=books&qid=1183493975&sr=8-1

[JumboRider]

I am secretly transferring my weight to you. evil laugh ensues.

[jaxgtr]

While I don't discount what you have said and it may be working for you, shorter intense training is not doing it for me. I lost 70 of my 82 lbs on the less intense long rides. Now was I doing something different when I kicked up the intensity to not really get any benefit?? Possible, but not sure what it would have been.

Can you give me some links to the higher Intense ride info. I went looking for the thread mentioned before but I can not find the one you are mentioning.

[PATH]

I'd be curious to see the thread as well. I have been killing myself going as fast as I can. I am going to give slow and steady a chance as the other method did not work for me!

[Pupsocket]

I've been slowly increasing my miles/week, and my average speed. I haven't been too restricting about my food intake, though it hasn't increased since I've started riding. I've been steady between 225-230 since last fall, and riding since May.

Haven't seen a bit of weight loss, but I've lost about 1.5 inches of waistline. The best motivator to keep me riding isn't weight loss, but feeling the nice fatigue glow that follows a ride where I didn't push myself too far. My resting heart rate and bp are also showing improvements. I was recently close to 250 lbs and went on BP medication due to being above 150/100. Dropping 20 lbs got me off the medicine and back to a borderline level of 140/90. Since riding it's down to about 130/80 average.

Gotta get the carrier ready for tomorrow's ride: shooting for 30-35 miles on various Mpls/St. Paul urban bike trails.

[jaxgtr]

Haven't seen a bit of weight loss, but I've lost about 1.5 inches of waistline.

I have this same issue. In the last couple of months, I am only down like 12 lbs, but 4" off my waist and 2 inches off my chest. I'm not complaining, but would also like to see the scale move some too.

[Shubox]

I agree I am getting discouraged also, my weight is fluctuating +/- 5 lbs a day it really sucks.

[Terrierman]

I have this same issue. In the last couple of months, I am only down like 12 lbs, but 4" off my waist and 2 inches off my chest. I'm not complaining, but would also like to see the scale move some too.

Losing 6 pounds a month IS moving the scales dude.:) Good job.

[Terrierman]

I agree I am getting discouraged also, my weight is fluctuating +/- 5 lbs a day it really sucks.

That is water weight, 90 to nothing. Betcha you need to watch your salt intake!

[jaxgtr]

Losing 6 pounds a month IS moving the scales dude.:) Good job.

Well I guess when I said a couple I should have said 5 :rolleyes:, anyway, the last couple of months have been more weight training than riding since I had my knee issue, so my aerobic training is suffering. I guess the weight training is working, just not as much as I'd like on the scale anyway.

[flip18436572]

Remember that you are losing fat and gaining muscle, don't do it all with a scale, the way clothes fit and other things will show you are headed in the right direction.

[jaxgtr]

True

[lil brown bat]

While I don't discount what you have said and it may be working for you, shorter intense training is not doing it for me.
As I said, both here and in the other thread, if you can only do "intense training" for a very short period of time, then of course you won't burn significant calories that way, and if you don't burn significant calories, you obviously won't be burning significant fat calories. But the same goes both ways: if you cruise along at a leisurely pace, you'll be burning very few calories per minute, so you would have to do it for a much, much longer time to burn a significant amount of calories. And...what was it...say it with me...if you don't burn significant calories, you can't be burning a significant amount of fat.

[Caincando1]

I've noticed for me the most significant amount of weight loss occurs when I ride 2 hours plus. Don't get me wrong any ride is better than a no ride, but the short trips just don't burn enough to show a significant amount of weight loss. I try to at least ride for 1 hour minimum, but shoot for 2-3 hours.

[flip18436572]

I think the reason things are working for me, is the interval work I do. But, I watch my heart rate a lot and pay attention to what I am doing. I am just getting started in bikes, so I really can't say much yet. My problem is that I want to push harder in 6th gear to get my heart rate up, rather than stay in 4th or 5th and pedal more. I am trying to make myself stay in 4th gear, but it is a mental thing for me, so I just have to keep at it.

[PATH]

It is irritating as all get out to have people whiz by you and just stay in the zone. I knocked out 15 1/2 yesterday and it took me a good while to do it. I find that I coast very little when going so slow though. It is low intensity but it is continuous and the body adopts better to things that don't shock the heck out of it!

I am starting with basic resistance training when off the bike and I am mixing in walking to change things up! ( I hate walking but I change up every few days at the trainers advice.) I hope to jog when some more weight comes off or it will be race walking.

There is a Biathalon in October that I am going to shoot for. It is 4.25 Run - 24 Biking - 4.25 Run. The main goal for me now is just to be able to enter and finish. Even if I have to race walk instead of run I'll be competing!

Cutting out processed food and most junk from the diet starting today! Geez! I hope the weight finally comes off!

[skinny]

I'd be curious to see the thread as well. I have been killing myself going as fast as I can. I am going to give slow and steady a chance as the other method did not work for me!You have hit upon one of the catch-22's of modern training programs. Balancing pain and pleasure. High intensity training involves pain. By our very nature, we recoil from pain. So, if the majority of your training is HIT, eventually you will have a negative response to doing it. On the other hand, long steady distance training is often pleasureable and fun. It's important to keep a steady, consistent effort, at least above 65% of maximum heart rate, and probably below 75% MHR, but that is not to difficult. And the longer you do it, the better the results. A 5 hour ride like this once a week will do wonders for your recovery from hard efforts and help burn off fat. 3 hours is the bare minimum for length.

It is important to consider the psychological factors that encourage us to do or not do something. I think LSD training provides positive reinforcement for riding, at least if you like to ride in the first place.

[keithm0]

To lose weight, you have to do two things that seem counterintuitive.

1. Ride slower (get the HR in the "fat-burning" zone), and
2. eat more, particularly after a ride (otherwise your body will eat your muscles)

From what I've read (Total Heart Rate Training by Joe Friel -- great book, BTW) #1 is not so simple. It all depends on time and endurance.

(NOTE: I'm totally making up the numbers below. I would prefer to quote exact text from the book, but I've just moved into a new house and my copy of the book is hiding in some cardboard box in my office. The exact numbers are not important; it's the relationship between the different workouts that matters.)

Let's assume you're heading out for a ride, and you have some flexibility in choosing the length and exertion level of the ride. Let's also assume at 60% MaxHR you burn 500 calories per hour with 40% (200) from fat. At 80% MaxHR you burn 1000 calories per hour with 25% (250) from fat.

Here are the relevant figures:

1-hour ride at 60%: 500 calories, 200 from fat
2-hour ride at 60%: 1000 calories, 400 from fat

1-hour ride at 80%: 1000 calories, 250 from fat
2-hour ride at 80%: 2000 calories, 500 from fat

If your workout is endurance-limited, and your choice is between a 1-hour 80% ride and a 2-hour 60% ride, then the 2-hour ride will burn roughly the same total calories (1000) but more from fat (400 versus 250).

If your workout is time-limited, and your choice is between a 1-hour 60% ride and a 1-hour 80% ride, then a 1-hour 80% ride will burn more total calories (1000 versus 500) and more from fat (250 versus 200).

Here's the kicker: A 2-hour 80% ride will burn more total calories and more from fat than a 2-hour 60% ride. The *percentage* of calories burned from fat will be lower with the 80% ride, but the total burned from fat will be higher.

Of course, this must all be balanced with your long-term endurance. Let's say your physically capable of doing 5 separate 2-hour 60% rides per week. That's 5000 calories (2000 from fat) per week. Let's also say you're only capable of doing 2 separate 2-hour 80% rides per week (you work much harder, so you need a longer recovery time). That's 4000 calories (1000 from fat) per week.

It's all a balancing act.

Of course, I'm not a nutritionist, nor do I play one on TV, nor did I stay at a Holiday Inn Express last night...

[twobikes]

Today a news story has been posted on the Internet that maintains too much soy in your diet can cause weight gain.
Click here. (http://www.newsmax.com/archives/articles/2007/7/5/81454.shtml?s=he) Soy masquerades under a variety of other descriptors.

[lil brown bat]

Today a news story has been posted on the Internet that maintains too much soy in your diet can cause weight gain.
Click here. (http://www.newsmax.com/archives/articles/2007/7/5/81454.shtml?s=he) Soy masquerades under a variety of other descriptors.
Newsmax, the site on which this story was posted, does not have the most sterling reputation for accurate reporting. As for the author...is this Sylvia Hubbard the prolific romance novelist?

[socalrider]

Soy is not a good food to eat in quantity because it kicks up your estrogen levels which promote fat storage.. As we age and our testosterone levels decrease, we have to supplement to keep them at good levels, like taking zinc. too much estrogen is a bad thing because it stores fat on us..

[lil brown bat]

As we age and our testosterone levels decrease

Who's "we"? Your assumptions are showing...

[crtreedude]

Whenever I want to drop a few pounds I treat my self to a walk-a-bout, but on a bike instead of the feet. Hours just riding around looking at the scenery. 5 hours of riding at a moderate level for me is about a pound or more of weight. Yes I eat some extra during - but it keeps me losing for a few days afterwards.

Intensity doesn't seem to do as well for losing weight. I could go and really hammer for an hour and only burn at most 1,000 calories - or ride for hours. Sustained activity level is the key it seems.

[Tom Stormcrowe]

Who's "we"? Your assumptions are showing...
That's true enough! With women, it seems that testosterone increases and estrogen drops!;) (And this leads to misery to the men in their lives for a while til the biochemistry stabilizes again:eek: , but that's just part of life!)

[lil brown bat]

That's true enough! With women, it seems that testosterone increases and estrogen drops!;) (And this leads to misery to the men in their lives for a while til the biochemistry stabilizes again:eek: , but that's just part of life!)
Yeah, you get back a few years of what the women have gone through for decades. Heh.

[Tom Stormcrowe]

Yeah, you get back a few years of what the women have gone through for decades. Heh.
Fair is fair, but as I said, it's just a part of life that you sign up for when you say I do.....from either side of the equation.;)

[dipy911]

Since last June, I have lost 20 pounds. I have lost 8 inches on the waist, which I find more important. Remember that muscles weigh more than fat. I like finding all these new muscles when the fat is starting to come off.

dipy911 (Size 38 and 238lbs)

[bongo_x]

there have been studies very recently in the news that interval training makes a HUGE difference, up to 40%. the interesting thing is that it worked for both very fit and very unfit people, they both saw big fitness gains. I'm sure if you search news items you can find it, some of it was just in the last couple months.

so, ride hard, ride slow, ride hard, ride slow,...

bb

[markm109]

"Only 10% of people who lose weight lose weight by exercise alone..." - trainer / dietitian Lifetime Fitness

I only lose weight when I exercise and watch what I eat. Exercise alone never works for me because cycling 30 miles a day made me too hungry. Now I only cycle 12 miles a day but watch what I eat. I've lost 25 lbs since beginning of May.