Fighting the weight gain battle and losing.
07-07-11, 08:53 PM
#51
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I don't diet... I cut my portions in half. I also switched from Bud Light to Michelob Ultra. Do you think this will help? 
07-07-11, 09:49 PM
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OK, just like in grade school when I read the first chapter of the required reading, then skipped to the end; I started reading the first few posts, then skipped, what I am sure were very inciteful posts. Lots of stuff about diet as I sped-read thru. My testimonial and observation is just this, I was 6', 235 lbs and in a bad way about 3 years ago. Then I found kayaking, in combination with cycling. I went from 235 to 175 in less than a year. That was about 3 years ago and I'm up to 185. I'm 51 now, and I positively believe that it was more about working the upper body than my legs. I, to this day, firmly believe that if you can find a way to work your arms, like swimming or something, it will do more to burn you stomach fat then riding alone. My 2 cents from experience.
07-08-11, 03:44 AM
#54
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My testimonial and observation is just this, I was 6', 235 lbs and in a bad way about 3 years ago. Then I found kayaking, in combination with cycling. I went from 235 to 175 in less than a year. That was about 3 years ago and I'm up to 185. I'm 51 now, and I positively believe that it was more about working the upper body than my legs. I, to this day, firmly believe that if you can find a way to work your arms, like swimming or something, it will do more to burn you stomach fat then riding alone. My 2 cents from experience.
You may have something in your observation. When I paddled canoes a lot, I seemed to have an easier time keeping my weight down. Of course I was in my late 40's to early 60's and therefore somewhat younger too. I would paddle 4 to 7 hours/week as hard as I could.
I have less time in double-blade boats, but do own one. If you use the proper technique either single or double blade, you are using the total upper body strenuously. So it makes sense that upper body might in fact have more effect.
Matter of fact, single-blade kneeling which is the only way the wife and I have ever paddled, also works out the upper legs some what as well. My double blade experience indicates that too. It may be that paddling is a pretty good full-body work out depending how one approaches it.
Now that I'm mostly into mountain biking, I've had to add some running (gravity work) to stay adequately fit and keep my leg endurance up for more than just peddling.
In my case though for both the paddling and the cycling periods, I've done strength training as well.
Sprints (running) are also good for melting stomach fat according to some studies and observations.
Al
Last edited by alcanoe; 07-08-11 at 05:29 AM.
07-08-11, 04:59 AM
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I'm 6' 3" and I weigh 235lbs. Since I began cycling 2 months ago I have lost 10 lbs. I would like to loose 30 or 40 more. I agree with previous posts that cycling alone is not going to shed the pounds. The fitness trend now-a-days is "muscle confusion". Many posts have referenced this technique by citing different workouts to accompany their cycling prowess.
Especially as we get older we have to do different things to wake up our metabolism. This is fine if your retired and have a lot of time to dedicate to working out. But, for me; I'm still grinding out making a living so cycling is really the only workouts I have time for.
Input vs. output is another option that will help accomplish the goal.
Don't have time for counting calories? Dont like to watch what your eating? The solution to this problem is simply cut your portions in half. In stead of a full bowl of cheerios in the morning... half a bowl. Instead of a half a rack of ribs at Outback Steak house... 1/4 of a rack (give the rest to your dog) Instead of a whole dinner role at dinner... half a role. Get the idea? It takes a lot of inner discipline and a desire for trying not to enter a feeding frenzy when sitting at the table.
I also really enjoy a cold beer. Michelob Ultra has only 90 calories and I think there is a Miller beer with only 64 calories.
So, eat what you want and enjoy your beer! Just eat less of it.
Especially as we get older we have to do different things to wake up our metabolism. This is fine if your retired and have a lot of time to dedicate to working out. But, for me; I'm still grinding out making a living so cycling is really the only workouts I have time for.
Input vs. output is another option that will help accomplish the goal.
Don't have time for counting calories? Dont like to watch what your eating? The solution to this problem is simply cut your portions in half. In stead of a full bowl of cheerios in the morning... half a bowl. Instead of a half a rack of ribs at Outback Steak house... 1/4 of a rack (give the rest to your dog) Instead of a whole dinner role at dinner... half a role. Get the idea? It takes a lot of inner discipline and a desire for trying not to enter a feeding frenzy when sitting at the table.
I also really enjoy a cold beer. Michelob Ultra has only 90 calories and I think there is a Miller beer with only 64 calories.
So, eat what you want and enjoy your beer! Just eat less of it.
07-08-11, 04:59 AM
#56
just keep riding
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07-08-11, 08:22 AM
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Oh, crap, I just did.
07-08-11, 08:35 AM
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First off change your focus from weight to being healthy and fit. As was pointed out somthing that has helped me is to change the way I look at eating. I try and view it in terms of the fuel my body needs and not an end in itself. One thing I haven't seen mentioned is to add weight training to your workouts even if it means taking some biking time to do it. Lifting weights will really help ramp up your metabolism. It is also hugely important for both men and women as we get older to maintain muscle mass and reduce bone loss.
07-08-11, 06:06 PM
#61
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Getting your heart rate up to, or above, your lactate threshold, which is usually around 85% of your max HR. Push 90% of your MHR for awhile, and it can really trigger the eating. Not immediately, because you are too exhausted to eat, but later - watch out. And because high intensity takes a lot out of you physically, you may not be able to do it for as long, and you end up burning fewer calories and less fat than on a longer slower ride. Couple that with the eating urge, and you can have a net caloric increase. The higher zones burn less fat as a percentage of total calories burned, but, so long as you go for just as long, more total fat (and calories) are burned. You just have to be careful about the eating stimulus.
Because of these factors, zone 2 (about 65-80% of MHR) is often referred to as the "fat burning zone". You can go forever, and you are burning mostly fat rather than carbs. No need to eat before or during - you are using fat, not glycogen. Long z2 base miles are generally considered the optimum way to lose weight cycling. Do one ride each week that is as long as possible, and it can really help keep the fat off. Don't eat, just ride.
I didn't stop dropping weight until I (a) tracked my nutrition, (b) started eating to train, instead of training to eat, and (c) began training to race, which meant long base miles and hard intervals, often on the same ride. I do a hard fast 50 mile group ride on Saturdays, then, if I'm in a base training phase, tack on another 40 miles of base - that sort of thing. Couple that with smart eating, and there isn't much room for excess fat. I dropped 30 pounds in about 4 months, and am at what I feel is my ideal weight. My wife thinks I'm a bit below ideal, but then, she doesn't climb hills with the 24 year olds weighing 140# who are trying to drop me.
When I hear of people that aren't able to get the weight off, I thank my parents for giving me a high-metabolism, and I also wonder "Are they tracking their nutrition?" It's the single biggest factor in successful weight loss, and yet it is one that is so often ignored. If you are struggling trying to lose weight, and you aren't already doing so, then HTFU and track your eating and exercise.
After my Saturday rides, I stop immediately for a big recovery breakfast of sausage, eggs, hash browns and toast. It's my reward, and I can do that and still have a caloric deficit for the day. You need protein to recover, ya' know?
Because of these factors, zone 2 (about 65-80% of MHR) is often referred to as the "fat burning zone". You can go forever, and you are burning mostly fat rather than carbs. No need to eat before or during - you are using fat, not glycogen. Long z2 base miles are generally considered the optimum way to lose weight cycling. Do one ride each week that is as long as possible, and it can really help keep the fat off. Don't eat, just ride.
I didn't stop dropping weight until I (a) tracked my nutrition, (b) started eating to train, instead of training to eat, and (c) began training to race, which meant long base miles and hard intervals, often on the same ride. I do a hard fast 50 mile group ride on Saturdays, then, if I'm in a base training phase, tack on another 40 miles of base - that sort of thing. Couple that with smart eating, and there isn't much room for excess fat. I dropped 30 pounds in about 4 months, and am at what I feel is my ideal weight. My wife thinks I'm a bit below ideal, but then, she doesn't climb hills with the 24 year olds weighing 140# who are trying to drop me.
When I hear of people that aren't able to get the weight off, I thank my parents for giving me a high-metabolism, and I also wonder "Are they tracking their nutrition?" It's the single biggest factor in successful weight loss, and yet it is one that is so often ignored. If you are struggling trying to lose weight, and you aren't already doing so, then HTFU and track your eating and exercise.
After my Saturday rides, I stop immediately for a big recovery breakfast of sausage, eggs, hash browns and toast. It's my reward, and I can do that and still have a caloric deficit for the day. You need protein to recover, ya' know?
The trouble with most bike riders is that they want to go out and hammer their rides. Ride at a high heart rate and at max speed, all the time. Look at group rides, look at even some of the posts in this thread as examples.
There have been many posters in the past on BFs complaining how they ride every day but can't seem to lose weight. When the layers of the onion are peeled back they ride at a high intensity for relatively short periods on commutes (for example), and have a beer or carbo habit. That's the ideal combination for weight gain.
Oh, and learning to say no is a great way to diet.
07-10-11, 09:16 AM
#65
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I am so tired of the fight, I could just spit. The wife and I took the RV and went out to see the great grand, and grand kids and although I brought the bikes I haven't been able to get any ridding in. Either time constraints or in northern Oregon and southern Washington it was cold and very wet. When with the kids I am not going to go ridding and not be with them. Anyway I'm not burning the calories I used to and the pounds I worked so hard to loose...
Then I run into these people who are skinny and wish they could put on some pounds. Did you ever have the overpowering urge to kill??
Then I run into these people who are skinny and wish they could put on some pounds. Did you ever have the overpowering urge to kill??
Back to you, the fight is WINNABLE. The sharp readers can pick up why you are losing the battle in your 3rd sentence, in your first paragraph. If you make getting out there and DOING IT, a PRIORITY, then you will be on the road to WINNING the battle.
Time constraints, mean that DOING IT, wasn't a high enough priority. That is why you are losing the battle..
If you go at it, make it priority ONE, you will win. No IF, DOUBTS ABOUT IT!!Luck to you,
07-10-11, 09:25 AM
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First off change your focus from weight to being healthy and fit. As was pointed out somthing that has helped me is to change the way I look at eating. I try and view it in terms of the fuel my body needs and not an end in itself. One thing I haven't seen mentioned is to add weight training to your workouts even if it means taking some biking time to do it. Lifting weights will really help ramp up your metabolism. It is also hugely important for both men and women as we get older to maintain muscle mass and reduce bone loss.
What is in bold should be made a sticky... Can't be put or said any better..
07-11-11, 01:51 PM
#67
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I'm 6' 3" and I weigh 235lbs. Since I began cycling 2 months ago I have lost 10 lbs. I would like to loose 30 or 40 more. I agree with previous posts that cycling alone is not going to shed the pounds. The fitness trend now-a-days is "muscle confusion". Many posts have referenced this technique by citing different workouts to accompany their cycling prowess.
Especially as we get older we have to do different things to wake up our metabolism. This is fine if your retired and have a lot of time to dedicate to working out. But, for me; I'm still grinding out making a living so cycling is really the only workouts I have time for.
Input vs. output is another option that will help accomplish the goal.
Don't have time for counting calories? Dont like to watch what your eating? The solution to this problem is simply cut your portions in half. In stead of a full bowl of cheerios in the morning... half a bowl. Instead of a half a rack of ribs at Outback Steak house... 1/4 of a rack (give the rest to your dog) Instead of a whole dinner role at dinner... half a role. Get the idea? It takes a lot of inner discipline and a desire for trying not to enter a feeding frenzy when sitting at the table.
I also really enjoy a cold beer. Michelob Ultra has only 90 calories and I think there is a Miller beer with only 64 calories.
So, eat what you want and enjoy your beer! Just eat less of it.
Especially as we get older we have to do different things to wake up our metabolism. This is fine if your retired and have a lot of time to dedicate to working out. But, for me; I'm still grinding out making a living so cycling is really the only workouts I have time for.
Input vs. output is another option that will help accomplish the goal.
Don't have time for counting calories? Dont like to watch what your eating? The solution to this problem is simply cut your portions in half. In stead of a full bowl of cheerios in the morning... half a bowl. Instead of a half a rack of ribs at Outback Steak house... 1/4 of a rack (give the rest to your dog) Instead of a whole dinner role at dinner... half a role. Get the idea? It takes a lot of inner discipline and a desire for trying not to enter a feeding frenzy when sitting at the table.
I also really enjoy a cold beer. Michelob Ultra has only 90 calories and I think there is a Miller beer with only 64 calories.
So, eat what you want and enjoy your beer! Just eat less of it.
However, like I mentioned before in this thread, it is a matter of PRIORITY. I make my exercise time PRIORITY ONE. Why? Because if I am not healthy, all the dam things in the world are not going to do me any good.No such thing as "don't have time"...MAKE TIME!!!
07-11-11, 03:04 PM
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No such thing as "don't have time"...MAKE TIME!!!
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07-14-11, 12:30 PM
#69
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I might be broke as a doornail, but I made exercise time priority ONE. At 70 years old, I can't take all the money, the property and all the material things with me when I leave this world, but I can enjoy being healthy while I am in it.
07-14-11, 12:41 PM
#70
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We skinny or formerly skinny people that wish we could gain weight usually aren't saying that to make you feel bad. We are saying that because we have body issues. We don't like the looks of our skinny body's. Up until my mid 40's I weighed between 180 to 200 pounds. At 6'4" I always felt skinny. Once I retired from the Army and wasn't running everyday I went up to 210 and stayed there till 2 years ago when I went up to 249. I started walking because even though I had finally gained some weight it wasn't comfortable and I wasn't as mobile as I once was. I'm back to 220 after a few thousand miles and smile on the bike and that's where I plan to stay. Don't feel skinny anymore but don't feel overweight either. Doctor says 215 to 225 is great for my height/age.
07-14-11, 12:55 PM
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We skinny or formerly skinny people that wish we could gain weight usually aren't saying that to make you feel bad. We are saying that because we have body issues. We don't like the looks of our skinny body's. Up until my mid 40's I weighed between 180 to 200 pounds. At 6'4" I always felt skinny. Once I retired from the Army and wasn't running everyday I went up to 210 and stayed there till 2 years ago when I went up to 249. I started walking because even though I had finally gained some weight it wasn't comfortable and I wasn't as mobile as I once was. I'm back to 220 after a few thousand miles and smile on the bike and that's where I plan to stay. Don't feel skinny anymore but don't feel overweight either. Doctor says 215 to 225 is great for my height/age.
The key point was when you said you retired, and WAS NOT RUNNING/EXERCISING like use were doing everyday..Before you retired, the running and exercise was a HIGH PRIORITY. After you retired it was not a high priority. However, after a while, you caught on to what was going on and returned back to some form of daily exercise. End result, you are right on target with your weight..
It all boils down to the excuse of "I don't have time to do exericise". In every failing to lose weight (that is, if you are overweight), I can show you were the losing weight is not a PRIORITY, and that is the main reason one is not losing weight when they need too..
Great post...
07-16-11, 04:32 AM
#74
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It is possible to eat large amounts of food and still lose weight, as long as it is the right type of food! I put absolutely no limit on the amount of salad that I eat, for example. I love the stuff and prepare an amount that would typically feed 3 or 4 people. I just don't eat lots of other calorie dense food with it. I might have a tin of tuna, a baked potato and some cottage cheese. I make my own salad dressing and bulk it out with low fat yoghurt. That's a really healthy, tasty meal which is very filling and doesn't contain a huge number of calories.
I apply the same thinking to many vegetables. Obviously, starchy veggies like potatoes have to be kept under control, but I will eat (say) 3 or 4 steamed carrots, a smallish head of broccoli, and a couple of fistfuls of cabbage with some new potatoes and beans. There's enough bulk there to be satisfying, it is tasty, full of goodness and once again - not packed with calories.
People can't believe how much I eat and yet I still lose weight when I'm not drinking beer. Unfortunately, I do drink rather a lot of beer ...
I apply the same thinking to many vegetables. Obviously, starchy veggies like potatoes have to be kept under control, but I will eat (say) 3 or 4 steamed carrots, a smallish head of broccoli, and a couple of fistfuls of cabbage with some new potatoes and beans. There's enough bulk there to be satisfying, it is tasty, full of goodness and once again - not packed with calories.
People can't believe how much I eat and yet I still lose weight when I'm not drinking beer. Unfortunately, I do drink rather a lot of beer ...
07-16-11, 07:08 AM
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You do have to be careful of how much salads/veggies you eat, not because of gaining weight, rather because of getting too much of anything is bad for you. I also love veggies and eat a lot, but I have to be careful because I've overdone it and gotten too much fiber. That sucks when you got too much fiber in your system, but like I said, not just an issue with fiber; hell, too much water will kill you...