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Hi all, I am looking for a cycling training plan to help me trim down those extra beer storage pounds.
Any ideas?
ohh - and yes, I plan to moderate the beer consumption =).
I need a 3 week plan.
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Only three weeks? Keep drinking and show that belly proud!
You got more time?
Ride, ride, ride. The longer and steadier the better.
Count your calorie intake vs. calories burned. 3500 calorie deficit a week (500/day) = 1lb lost a week. I use http://www.fitday.com
Want more input into your training? Get a heart rate monitor and learn to ride in different zones.
Do resistance training (push-ups, weights, etc.) so you build muscle mass at the same time you're losing fat.
Does it work? I've dropped 30 lb in just under six months. I've got a year-old $400 dress suit that is almost worthless to me because the tailor can't bring the pant's waist in enough to fit me without looking like cr@p.
Thanks !
I hope my first line didn't come across too sarcastic. If you're starting out in decent shape except for the beer belly, there are certainly things you can do to drop weight quickly...although it would likely be temporary and, from a long term standpoint, there are many arguments against doing that. But if you ride, ride, ride, ride, and then ride some more, and if you really watch what you're eating you could probably drop 6 to 10 lbs in three weeks. If you're burning 4000+ total calories a day, a 1000 calorie deficit won't kill you in the short term. But if you're only burning 2500 calories a day, you don't want to deprive your body of the basics that it needs (minimums of carbs, protein, fat, vitamins, minerals).
I'm glad I started my weight loss in the summer because I could do a lot more riding and therefore burn a lot more extra calories each week. I never felt that I was depriving myself of food as compared to before I started working on dropping the fat. Now that it's cooler and more importantly less light in the day I have to pay more attention to my calories eaten vs. calories burned since there is less leeway. And part of that is so I don't under eat. Going to the gym or a morning jog does not burn the same calories as two hour post work rides plus 3-to-5 hour weekend rides.
Lousy weather, little time, lack of motivation, traffic, and ..... (fill in the blank) have made me realized that the quickest and, possibly, the easiest way to slim down my beer belly is to put the trainer in front of the TV and ride the whole time I watch football/news/movies. Amazing how the combination of exercise and the fact that I'm not eating/guzzling while I'm watching TV have reduced my weight :)
Best thing about losing the beer gut is putting it back on again :p
Losing weight is generally a long, slow process.
It takes a potload of riding to burn up a pound of fat (3500 calories). I figure it takes something like 70 miles and that is assuming that you do not eat a single extra calorie as a consequence of your activity which just isn't going to happen.
Generally losing weight means working on your diet and exercise at the same time. A good thing to do is to make a journal and record everything you eat and then figure out how many calories, grams of fat, carbohydrate and protein are in everything you eat. The idea is to make you aware of what things cost in calories. I have dropped certain foods because they just are not worth it to me calorically.
The other thing to avoid is to make sure that you do not go out and ride 10 miles and then eat an extra 2000 calories to reward yourself.
I was on a bike tour. This tour was in the rockies and we did lots of climbing and over 70 miles per day. Also we were active what with camping and setting up the camp and tearing it down and walking to the rest rooms and walking to the shower and walking around towns and walking to dinner etc.
I decided to use it to lose some weight. I ate all the carbohydrates I was exposed to but tried to avoid fats and was moderate with proteins. I lost 10 lbs in 2 weeks. I did not think it was possible.
Of course, many of the people on the same tour GAINED WEIGHT. They not only ate the breakfast, lunch and dinner provided. They went out when they reached town and ate the biggest cheeseburger they could fine with the biggest order of fries followed by the biggest sundae available. So no matter how much you exercise, you can probably still sabotage it with gluttony.
Quit drinking beer to eliminate 'beerbelly!'
Hi all, I am looking for a cycling training plan to help me trim down those extra beer storage pounds.
Any ideas?
ohh - and yes, I plan to moderate the beer consumption =).
I need a 3 week plan.
Save your paycheck and get a liposuction?
Losing a beer gut, or any fat deposits, is all about Calories In vs. Calories Out.
Eat a little less (and especially drink less of your calories).
Exercise a little more.
Ideally, you want to shoot for a deficit of around 500 calories per day. That should results in weight loss of about 1 lb per week.
Note: you didn't grow your gut in 3 weeks, and you most certainly won't lose it in 3 weeks either. Better to think long term.
I'm in the same boat as you; beer gut. what's working for me but NOT IN 3 WEEKS has been dieting rather heavily, mainly reducing the intake or calories and just eating more sensible portions. do pushups, and situps, the pyramid work out works well for me, and of course riding, lots of it. I try to get in 12-15 miles a day during the week and 25-35 miles a day on weekends, I'm down from 198lbs to to 185 in about a month and a half (probably would have lost a bit more however thanksgiving i'm sure set me back a bit)
Oh yeah and if you're not sure how the pyramid workout goes it;s like this, goes the same for both pushups and sit-ups:
start with one,
rest
then do 2,
rest
then 3
rest
then 4
rest
then 5
rest
then 6
rest
then 7
rest
then 8
rest
then 9
rest
then 10
rest
then 9
and so on until you get back to one. the rests are important, they help you pace yourself start with say going up to 10 then increase as you get stronger I'm up to 15. but forget that 3 weeks crap, it just isn't gonna happen, and losing the weight is not a fun process, but hey for the first time in a few years I can walk own the beach not feel bad about my gut hanging over my shorts.
diet is the key. dump the beer and the crap that goes with it. track your calorie intake and burn more then you take it. focus on long slow rides and/or short high intensity 30 minute efforts. later.
I've also read, and experienced, that the stomach area and "love handles" are the last to really go away. After three years of losing and then watching my weight I have skinny arms, legs, neck and chest but quite a bit of the stomach is still there.
Fat loss is genetically determined much to the chagrin of everyone.
I have to agree with the second post.
It's much easier to shed the pounds during the summer when you can (or want) to ride a lot more. I dropped about 20 pounds from June to September, which doesn't seem like a lot until I realized how many pairs of pants I couldn't fit into correctly anymore (almost all of them; dropped from a 34 to a 30/31).
During the winter, I noticed that it's much more difficult to even want to ride, given the cold and hard weather in the North (if you're not here, then this clearly doesn't apply to you). The trainer works, but it's much more boring and for me has not worked effectively given that I had soooo many interruptions...That's when you have to control your eating habits to match the lessened physical activity. I had to be extremely careful with this, as my body form gains (or shows) weight very easily. I also do calisthenics to keep fit, and that seems to work well (Hindu squats FTW!!!!!!). However, nothing keeps you in better shape to ride than actual riding.
2 types of cycling work best for weightloss:
1) LSD - Long STEADY Distance - pick a distance that is long for you, and ride it as fast as you can maintain that speed for the entire ride.
In other words ... if you start the ride at 30 km/h but have to slow down to 20 km/h by the end in order to finish, that's not "steady". Or if you ride at 15 km/h all the way through the ride when you know full well you can ride that distance faster ... that may be steady, but it's slow and unproductive. However if 23 km/h is as fast as you can go and still maintain 23 km/h all the way through the ride .... that is Long STEADY Distance. And that is the stuff "base mileage" is made of.
With Long STEADY Distance, try to cycle a variety of terrains and wind conditions.
Do that a couple times a week.
2) Regular cycling - ride 5-6 times a week. If you do Long STEADY Distance a couple times a week, do shorter distances on your other rides, mix it up a bit ... do some medium distance faster rides, do some intervals, focus on hills one day, etc. But get out there regularly. Cycling only 2 or 3 days a week won't do it.
In addition to cycling regularly ... be sure to incorporate activity into your whole life. Park at the far end of the parking lot when you shop ... or walk to the store from home. Take the stairs. Lift weights while watching TV. Etc. Basically, any chance you get ... be active.
And stop drinking beer.
Oh, and don't expect results in 3 weeks ... ideally you should be losing 1-2 lbs a week. At the most you might have lost 6 lbs in 3 weeks time and that is hardly going to make a dent in a beer belly. 13 weeks on the other hand .......
Thanks for all the tips folks.
So far today, as of eating dinner and getting on the PC to read up on this thread... I have (in calories)...
Eaten: 2453
Burned: 4656 (including base, lifestyle, and activities).
Deficit: 2203 !
I bicycled 27.6 miles at a moderate / high pace (15-18 mph avg)
Thanks for all the tips folks.
So far today, as of eating dinner and getting on the PC to read up on this thread... I have (in calories)...
Eaten: 2453
Burned: 4656 (including base, lifestyle, and activities).
Deficit: 2203 !
I bicycled 27.6 miles at a moderate / high pace (15-18 mph avg)
Where are you getting your calories burned numbers?
For quick loss, I would cut carbs way down and eliminate alcohol completely.
Limit carbs to after a workout and only complex carbs and lots of salad and fruit.
I would do daily cardio of some type and 3 times a week interval wk outs on your cardio.
Wt train 3 x week also
Where are you getting your calories burned numbers?
www.fitday.com
I filled in everything I ate starting with breakfast lunch & dinner, then added in all of my cycling...
riding to work, riding home, then doing the training ride ...
I select an activity from the list which was cycling and a speed range.
I also enter my height / weight / type of work I do ... it calculates the rest.
Congrats man! Keep it up and no beer could make you regain that belly!
Just a FYI that fitday tends to over-exaggerate the numbers.
You may want to look into high intensity-interval training (HIIT).
Quit drinking beer to eliminate 'beerbelly!'
i hate quitters, esp in this situation
www.fitday.com
I filled in everything I ate starting with breakfast lunch & dinner, then added in all of my cycling...
riding to work, riding home, then doing the training ride ...
I select an activity from the list which was cycling and a speed range.
I also enter my height / weight / type of work I do ... it calculates the rest.
As someone mentioned it over-estimates. So if you are averaging 18-19 mph, select next category down, etc. Also did you put in sleep, that makes a difference also.
What you posted is WAAAY too much. Unless your work is very physically active. To use me as an example. My "work" involves computers, so no physical activity there. I did 40 mile ride today averaging on computer in high 19s mph (moving speed), plus half an hour of crunches, and push ups. With 8 hours of sleep and another 7 mile commute to "work" and back I burned around 3.6k calories. I burned around 1.4k on a 40 mile ride, and another 150 or so on my commute to "work" and back, and around 80 on crunches. Values for calories burned on a bike were gotten from my cycling computer with estimation: 1KJ ~ 1Kc.
As someone mentioned it over-estimates. So if you are averaging 18-19 mph, select next category down, etc. Also did you put in sleep, that makes a difference also.
What you posted is WAAAY too much. Unless your work is very physically active. To use me as an example. My "work" involves computers, so no physical activity there. I did 40 mile ride today averaging on computer in high 19s mph (moving speed), plus half an hour of crunches, and push ups. With 8 hours of sleep and another 7 mile commute to "work" and back I burned around 3.6k calories. I burned around 1.4k on a 40 mile ride, and another 150 or so on my commute to "work" and back, and around 80 on crunches. Values for calories burned on a bike were gotten from my cycling computer with estimation: 1KJ ~ 1Kc.
FitDay doesn't add up any calories for the sleeping activity .. lol I think that is calculated in your base.
All of the suggested plans with get you a smaller 'beer gut'
Exercise the core and live your plan 24/7.
No use in exercising/riding then giving it all back off the bike with bad eating.
FitDay doesn't add up any calories for the sleeping activity .. lol I think that is calculated in your base.
Where did I say it adds them? I said it makes a difference. It subtracts it from your base, so if you are not including it it will display higher numbers then what is realistic.
Where did I say it adds them? I said it makes a difference. It subtracts it from your base, so if you are not including it it will display higher numbers then what is realistic.
That's interesting. I've been using FitDay since late summer and never thought to add in "Sleep". What I find interesting is that the FitDay calculation for my daily, non-extra-exercise calorie burn matches up pretty closely with several other calculations I've used. And, I've been using that number as a basis for keeping a 500 cal/day deficit. Having lost 5 lbs a month for the past 5 1/2 months I'm pretty happy with the FitDay numbers.
I see that FitDay uses 0 calories burned per minute of sleep. Other calorie use estimates put sleep at about 1 cal/minute, and take the person's weight into account. I do understand that these things are estimates and are not going to be correct down to the single calorie. But the next time I fall asleep for a couple hours while watching a football game on Sunday afternoon, I'll then put sleep into my activities.
On the other hand, I have noticed that FitDay's activity numbers tend to be on the high side when compared to my heart rate monitor, and in doing some research I think that even my HRM is a bit hight on the calories burned. The variation also seems to vary from exercise to exercise (biking vs. running vs. hiking vs. etc.). The time I put into FitDay is usually 80% to 90% of my actual time doing that given exercise. I try to get around 95% of the HRM's calories burned. And since I'm still trying to drop some weight, I figure it's better to estimate on the low side for this number.
Just a couple comments about calorie calculators etc.
1) If you want to lose weight, use your goal weight for the calculations rather than your current weight. Or if you want to lose a lot of weight (like 100 lbs or something), pick a weight that is 30 or 40 lbs lighter than you currently are, and when you get there, recalculate with a weight 30-40 lbs lighter than that. If you use your current weight, you'll be much more likely to stay at your current weight because you'll have the idea in mind that you can consume a certain number of calories
2) Suppose you exercise 2 hours a day, and are somewhat generally active 2 hours a day, but the rest of the day you sit in front of the computer, or TV, or sleep. Enter 20 hours as sedentary (or inactive, or whatever the program uses for doing nothing), and 2 hours as somewhat active (or enter what you were doing), and 2 hours as active (or enter what you were doing.
I've had a look at some of these programs and it is easy to enter 24 hours as doing next to nothing (which still burns some calories) PLUS the hours doing activity ... and therefore you basically count some hours twice. In the example above, with some of these programs you could end up with 24 hours burning 50 calories/hour, 2 hours burning 150 calories per hour, and 2 hours burning 500 calories per hour ...... for a total of a 28 hour day.
Just a couple comments about calorie calculators etc.
1) If you want to lose weight, use your goal weight for the calculations rather than your current weight. Or if you want to lose a lot of weight (like 100 lbs or something), pick a weight that is 30 or 40 lbs lighter than you currently are, and when you get there, recalculate with a weight 30-40 lbs lighter than that. If you use your current weight, you'll be much more likely to stay at your current weight because you'll have the idea in mind that you can consume a certain number of calories
This I knew and have been doing it with both FitDay and my HRM. But it is a good tip, as well as to keep resetting it downwards as you do drop weight until you get to your target.
2) Suppose you exercise 2 hours a day, and are somewhat generally active 2 hours a day, but the rest of the day you sit in front of the computer, or TV, or sleep. Enter 20 hours as sedentary (or inactive, or whatever the program uses for doing nothing), and 2 hours as somewhat active (or enter what you were doing), and 2 hours as active (or enter what you were doing.
The way I understood to set up FitDay is to put in your weight, age and normal daily life (sedentary, some activity, highly active, etc.). It then estimates base + lifestyle calories burned per day. On top of that I add in additional exercise.
I've had a look at some of these programs and it is easy to enter 24 hours as doing next to nothing (which still burns some calories) PLUS the hours doing activity ... and therefore you basically count some hours twice. In the example above, with some of these programs you could end up with 24 hours burning 50 calories/hour, 2 hours burning 150 calories per hour, and 2 hours burning 500 calories per hour ...... for a total of a 28 hour day.
In the end, FitDay has been a great tool for me. Whatever numbers I've been using have been working consistently. But part of that has been to purposely underestimate calories burned and, if I'm unsure of some meal, to overestimate that. I think of it like using my bathroom scale. My scale could be off by several pounds but it will still show if I'm gaining, losing or maintaining. Whether it says 174 and I'm really 172 or 176 doesn't matter to me. It still works as a tool to track progress over time.
And, back to the OP, all of this together lets me know when I've burned enough calories and eaten enough good food so can drink good beer!
What ever happens to your beer-belly won't be the result of any training plan - If and when some of your beer belly goes away it will be because you ate and drank less than your activities caloric requirements.
The tough truth of exercise is that it always takes longer to expend calories than to consume. Too bad you can't workout for an hour to burn off a six-pack.
What ever happens to your beer-belly won't be the result of any training plan - If and when some of your beer belly goes away it will be because you ate and drank less than your activities caloric requirements.
The tough truth of exercise is that it always takes longer to expend calories than to consume. Too bad you can't workout for an hour to burn off a six-pack.
I can
6 regular beers is 900kcal. I can burn that much in an hour of fast running. 6 light beers is only 600kcal and thats easy to burn in an hour if you arn't really out of shape.
Sure light beer isn't as good but if people do the math it really can help with weight loss. Take a person who drinks two beers per day. If they switch to light they will consume 100kcal less per day. That's 36,500 kcal/year or 10.4lbs/year.
IMO beer takes more blame than it should. The related weight gain is more to do with the fact most watch tv and eat chips while drinking the beer. A big bag of chips is over 1200kcal.
IMO beer takes more blame than it should. The related weight gain is more to do with the fact most watch tv and eat chips while drinking the beer. A big bag of chips is over 1200kcal.
Alcohol is a wonderful way to lower blood sugar. So it follows that you are going to want to eat more, the more you drink. Chips are the perfect food to have with alcohol, they raise your blood sugar and replace all the salt you piss out related to beers diuretic effect. Add some chicken wings and sour cream and 16 hours of football on a Sunday and you are creating an excellent base.
My suggestions are to stand tall, stick out your chest, take a deep breath and hold it.
Hi all, I am looking for a cycling training plan to help me trim down those extra beer storage pounds.
Any ideas?
ohh - and yes, I plan to moderate the beer consumption =).
I need a 3 week plan.
The fastest way is to cut out the beer and ride. Also cut out the junk such as potato chips, eat a piece of fruit instead. At meal time eat till you not hungry instead of till your full. Then when you have lost the belly, moderate and keep tabs on you intake. Combine with long steady rides and it will melt away.
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