Hi guys I would just like to ask because I'm unsure which one is best for Fat loss.

I'm trying to maintain, if not improve my physical shape as it is fairly toned however that does not mean there is no room for improvement.

Whatever you will keep with over the long-term.

You're going to have to be a lot more specific. What do you mean by fasting? Intermittent fasting? Extended fasting? How long? Obviously, if you go without intake of calories, you will lose weight, but there's a reason anorexia is considered an eating disorder, you can do yourself great harm.

If you're talking about intermittent fasting, which is basically just confining your eating to certain times of the day, I know people who swear by it, and I doubt you can do yourself any harm. If you're talking about not eating for several days at a time, please don't try this. More likely, you'll lose a lot of muscle tissue, and if you carry it to an extreme, one of those muscles is the heart.

Try to 'empty the tank' once in a while: https://www.cyclingweekly.com/news/l...-strava-367378

Fasting will likely help you lose weight if you reduce your overall caloric intake.

Really, you're barking up the wrong tree. Unless you're riding 5-8 hours a day AND restricting calories (no desserts, fried foods, etc.), bicycling or any form of exercise isn't going to help you reduce body fat.

Change your diet to change your weight. Ride the bike for fitness and health.

HIT is a benefit in itself, and you should do some every week. I don't think there is any long-term benefit to fasted training or fasting in general. I try to do a little bit of fasted training just to try to get fat adapted, but that doesn't help people that don't ride fairly long miles.

I see that "bicycling won't help you lose weight" argument all the time, and I can't understand the basis for it.

If you ride about 10 hours per week, and you maintain your current calorie intake, that ought produce a weekly deficit of at least 5000 calories, equal to about 2 pounds of body fat.

My iOS Health app says my average daily combined resting and exercise energy expenditure is about 3400 calories/day. Just to maintain my body weight, I need to eat a 4th meal before bedtime.

Using "fasted" rather than "fasting," I understood the OP to be talking about fasted rides, which are essentially getting up and going for a longish ride at moderate pace in a fasted state. I do these often, especially in the winter and early spring. Get up, drink a mug of black coffee, and ride at tempo or less for 90-120 minutes. Then eat. You are training yourself to become more efficient at using fat rather than glycogen for fuel.

That's a different thing than going for days without eating.

Using that math, and since I didn't start eating more as I increased my cycling (I'm actually eating less now), over the last 15 years, I now should weigh negative 1200 pounds. Since my weight is significantly more than -1200 pounds, and is, in fact, positive, there's a problem with the math.

If your weight didn't drop after you increased your exercise, then you increased your calorie intake.

A tip on the HIIT I didn't know about until recently. If you want to supercharge the session, toss in a reasonable length SS effort after your HIIT sets. 5min minimum. 10min preferable. It'll suck. But it's a different energy system.

Something about the HIIT mobilizing some kind of fat energy in your body during the tougher HIIT part. Then actually using some of it up with the SS at the end instead of it just reattaching somewhere.

That sounds very unscientific, but that's the gist of what was in the podcast.

I think the fasted rides may be more about teaching your body to operate efficiently and powerfully using fat more than getting skinnier. Not totally sure, but thought so.

I don't buy the teaching ones body to burn fat theory.

In practical terms, going forward it would only apply if on a regular basis you did not provide the body with carbs/sugars. As soon as you reintroduce those more easily accessible fuels the body will choose that pathway over burning fat. far better to just find a workable balance of food sources and create a long term sustainable lifestyle around their consumption.

The big problem with all these diet and exercise fads is that they are unsustainable (or not sustained) long term.

The problem with the math may be that you reduced your activity in some other area, or your calories before you were biking were more than enough to sustain your weight.

Losing weight itself also tends to reduce your calorie needs for any given activity, which is why dieters often plateau after an initial weight loss.

This. Lots of people end up consuming more without realizing it. A little bit more cereal in their bowl at breakfast, a high calorie drink instead of their normal coffee, some small snacks throughout the day, giving in to temptation and getting fries instead of salad as your side.

I do suspect, that adding exercise often causes a subtle increase in hunger, and therefore eating, which negates much, if not all, of the expected weight loss.

Exercise definitely burns calories, which definitely leads weight loss as long as your diet is kept constant. But, I think most people, myself included, don't pay enough attention to their diet to really say if it is being kept constant.

A balanced healthy diet without excess calories is the way to lose weight. It's hard to lose weight and training at a high level because you need the calories to maintain energy levels. It
s easier to focus on one.

If you're only 16, then it's a good start to establish good habits before your bad habits take over as you get older and life gets in the way of sensible eating and exercise.

Cut out the fast food and sugar intake - and beer too.

Keep up with the bike riding being a part of your day instead of viewing it as specifically for exercise. That is, reduce your dependancy on your car ( if you have one).

To quote author Michael Pollan: 'Eat food*. Not too much. Mostly plants.'

*Actual food is prepared from ingredients, not taken out of a box and microwaved.

Concentrate on being fit and healthy and don't worry about weight; that'll happen (or not) on its own.

Thanks, I never heard the term "fasted ride" before, but that makes sense.

I have been an IF'er for 4 or 5 years, always work-out | ride, run, swim, weights | in a fasted state. The issue for me was to develop what is commonly referred to as a metabolic flexibility, and I have always suffered wild insulin spikes ingesting sugar and carbs during the day. I can pack on fat just by smelling a loaf of bread.

After a long run I'll use a protein shake for recovery, but that's when it seems necessary.

It works for me, but generalizations about fasting are difficult to support. I doubt many people would be comfortable running 3 miles before work, then putting in a full day without food until 5:30pm. Additionally, I don't consider it a viable competitive athlete diet. Endurance efforts, maybe; IF'ing seems to have become a fad in the endurance running game, as is high fat diets.

30mph ave? Thats a bit high for the distance for an average joe.