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advice on how to lose weight

Old 06-04-15, 08:05 AM
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Orange Gato
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advice on how to lose weight

Hello,
Got a new hybrid bike last week. I want to try to use my bike for exercise. Besides changing my diet, is there any good advice on how to bike ride in order to lose weight?......Besides just ride hard and for a long time, as often as possible?
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Old 06-04-15, 08:13 AM
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Originally Posted by Orange Gato View Post
Hello,
Got a new hybrid bike last week. I want to try to use my bike for exercise. Besides changing my diet, is there any good advice on how to bike ride in order to lose weight?......Besides just ride hard and for a long time, as often as possible?
Mix it up. Ride a long distance a day or two a week. Ride intervals or hill repeats a day or two a week. Do a casual recovery ride at least one day a week. And you might throw another mid-distance, mid-effort in there once in a while too. Try to ride 5-6 days a week.

You might, for example, consider commuting to work by bicycle, and then doing a bit extra on your ride home or later in the evenings.

But also keep active in other ways ... walk, hike, swim, lift weights during the winter and go cross-country skiing or snowshoeing in the winter. If you can incorporate walking into your day, it helps. For example, you might go for a walk at lunch.


And I'd recommend joining a site like My Fitness Pal (or others ... scroll down and look for the Calorie Tracking Websites thread: https://www.bikeforums.net/training-n...-websites.html ). Start logging what you eat and what you burn through exercise. It is an eye-opening experience. Then aim to consume fewer calories than you burn.

You might also check out the Weight Loss Club sticky thread at the top of the Training and Nutrition forum.
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Old 06-04-15, 08:16 AM
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Oh ... just to point out ... you can lose weight without doing exercise, but personally, I find it easier to lose weight when I do exercise.
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Old 06-04-15, 08:16 AM
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Thanks!!
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Old 06-04-15, 08:43 AM
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Most of our weight loss will come from changes to your diet. As Machka pointed out start using a calorie tracking app/website like MyFitnessPal. You might be surprised just how many calories some foods have! I know I was!

As for riding the bike to lose weight... Here is what has worked well for me... High Intensity Interval Training (HIIT). I started my weight loss journey last September. Over the Winter I discovered the SufferFest video and HIIT... Now that it's nice out and I'm riding outdoors, I'm not doing the SufferFest videos, however I've adapted my outdoor training rides to be more HIIT like... I'm not doing long steady state cardio... it's about an hour of high intensity workouts... sometime a bit longer... I do throw the occasional longer, moderate effort ride in the mix.... Today marks 9 months for me.. and as of this morning I'm down 103 pounds...

hope this helps!
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Old 06-04-15, 11:31 AM
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Originally Posted by scrming View Post
as of this morning I'm down 103 pounds...
scrming - that is amazing. Congrats on that achievement.
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Old 06-04-15, 11:41 AM
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Get a calorie tracker. I started with the LoseIt app, now I'm on MyFitnessPal. From 1/1/13 to 10/10/14, I lost 152 lbs.

Here's my formula for losing weight with cycling:

Get an account on MyFitnessPal and start entering your daily food intake there
Get an account on Strava and make sure to tell it your accurate body and bike weight
Sync MyFitnessPal with Strava so that it will automatically bring in calorie burn info from Strava
Either use your phone (Strava app) or a cycling computer (Garmin) to track rides
Upload the ride info to Strava either automatically via the app or automatically via Garmin Connect
Tell MyFitnessPal how fast you want to lose weight (1/2lb a week, 1lb a week, etc.)
Then just follow MyFitnessPal's recommendations
MFP will automatically calculate how many calories you burn cycling compared to the amount of calories you eat
As long as the number at the end of the day is lower or even with your allotted calories, you will lose weight

Once, you get it all set up, it will be very easy to do on a daily basis and you will see results if you follow it.

Last edited by Jarrett2; 06-04-15 at 11:48 AM.
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Old 06-04-15, 12:32 PM
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Originally Posted by Orange Gato View Post
scrming - that is amazing. Congrats on that achievement.
Thank you!!!! I appreciate it!

I truly believe going with the HIIT philosophy made a huge difference in what i've been able to accomplish. Last Fall i couldn't go up a flight of stairs... I started out walking around the neighborhood... then i bought a Trek Farley thinking i would try riding this winter... the Farley was amazing fun and brought back the long lost passion i had for cycling... Then i did basically nothing but high intensity workouts over the winter...45 minutes to an hour... did some winter riding... and now... i'm actually doing some races! I've done 3 gravel road races, 1 paved road race and one MTB race! I simply cannot advocate enough for HIIT!

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Old 06-04-15, 01:41 PM
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Originally Posted by Orange Gato View Post
Hello,
Got a new hybrid bike last week. I want to try to use my bike for exercise. Besides changing my diet, is there any good advice on how to bike ride in order to lose weight?
Lots of miles below your aerobic threshold. That lets you ride much longer at a given fitness level and burn more calories - at 30% lower intensity you can average twice as long to burn 40% more in total. At that pace less energy comes from your glycogen stores, dropping your blood sugar, and making you hungry. Without much hunger difference versus not exercising that can be a lot of weight - 932kj here is about 932 Calories and 1/4 pound at typical metabolic efficiencies. With improved fitness that's not even slow by recreational standards:

[TABLE="align: center"]
[TR]
[TD]Interval Name[/TD]
[TD]Duration[/TD]
[TD]Time Riding[/TD]
[TD]Distance (miles)[/TD]
[TD]Work (kJ)[/TD]
[TD]Average Power (watts)[/TD]
[TD]xPower (watts)[/TD]
[TD]Max Power (watts)[/TD]
[TD]Average Heart Rate (bpm)[/TD]
[TD]95% Heartrate (bpm)[/TD]
[TD]Average Cadence (rpm)[/TD]
[TD]Average Speed (mph)[/TD]
[/TR]
[TR="bgcolor: #efefef"]
[TD="align: center"]Whole ride[/TD]
[TD="align: center"]1:59:34[/TD]
[TD="align: center"]1:52:42[/TD]
[TD="align: center"]31.8[/TD]
[TD="align: center"]932[/TD]
[TD="align: center"]130[/TD]
[TD="align: center"]139[/TD]
[TD="align: center"]443[/TD]
[TD="align: center"]121[/TD]
[TD="align: center"]128[/TD]
[TD="align: center"]87[/TD]
[TD="align: center"]17.0[/TD]
[/TR]
[TR]
[TD="align: center"]Peak 60min[/TD]
[TD="align: center"]1:00:00[/TD]
[TD="align: center"]58:13[/TD]
[TD="align: center"]17.2[/TD]
[TD="align: center"]495[/TD]
[TD="align: center"]137[/TD]
[TD="align: center"]142[/TD]
[TD="align: center"]405[/TD]
[TD="align: center"]123[/TD]
[TD="align: center"]128[/TD]
[TD="align: center"]88[/TD]
[TD="align: center"]17.8[/TD]
[/TR]
[/TABLE]

Like many self-coached athletes when I gained fitness I added hard days, turned my easy days into tempo rides, and my weight stabilized where ever it was at:



When I opted for a long base year (5266 miles) I shrunk from 205 pounds to 148 which is thin for a 5'10" non-cyclist, like what I weighed graduating from high school.

Now I'm on a more balanced training plan (VO2max Mondays, threshold Thursdays, active recovery on Wednesday and Friday, shorter and longer endurance rides on Tuesday and Saturday with an endurance pace or below recovery week out of every four) and need to eat more than necessary to sate my hunger to maintain weight around 138 pounds, like when I was riding a lot 18 years ago, with six pack abs and noticeable vascularity when I'm warm:



From over 205 with a 36" waist to under 140 at 26". With a simple and sustainable diet
  1. Don't eat when not hungry
  2. Only eat enough to be sated 30 minutes after the last bite, going back for seconds or thirds and snacking as necessary. I was susprised to find I was as satisfied with 1/3 less food/
  3. Always eat when hungry to avoid becoming too ravenous to stop or pause when prudent.
where the one notable food change is snacks with fewer carbs but more fat and protein with longer lasting satiety (mixed nuts; avocado with olive oil, salt, pepper, and sriracha sauce; left over meat).
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Last edited by Drew Eckhardt; 06-04-15 at 04:26 PM.
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Old 06-04-15, 02:28 PM
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Just as a minor tip, my dad and I have found that snacking on apples throughout the day is really good at curbing hunger. Between that and avoiding processed sugar, a certain amount of extra weight tends to just fall off.
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Old 06-04-15, 02:34 PM
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And to add to this great advice, plan your meals in advance and stick to them. We all tend to say we don't have time to cook, hogwash. Knowing what you are putting into your face is important. I'm not some hippy gluten free weirdo, but know what you are eating in order to properly count the calories. When you go out to eat that posted calorie count doesn't take into account the extra or overage the preparer added in to the meal. Accidentally added 1/2 table spoon of mayo to your sandwich, that's dang near 50 calories, remember every calorie counts so make sure you are counting them all.
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Old 06-04-15, 06:35 PM
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Just remember, "You cannot outride a bad diet"

I see riders who put down 10,000+ miles yearly and are 70 pounds overweight.

Don't believe the tale about 40 calories per mile. It is really more like 25-30 calories unless you are going really, really fast. If you ride 10 miles, you only burned off a large soda.
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Old 06-04-15, 07:23 PM
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Originally Posted by RR3 View Post
Just remember, "You cannot outride a bad diet"

I see riders who put down 10,000+ miles yearly and are 70 pounds overweight.

Don't believe the tale about 40 calories per mile. It is really more like 25-30 calories unless you are going really, really fast. If you ride 10 miles, you only burned off a large soda.
I've been using the calculation: 100 calories for every 5 km.

Given that I've been steadily losing weight, it seems to be a reasonable calculation, and is pretty close to what you've suggested. I think it works out to 32 cal/mile.
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Old 06-04-15, 08:02 PM
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It is also hilly where you live and you are not a novice....even so, 32 cal/mile is a lot less than what a lot of these devices tell us and they really throw new riders off. Most new riders overestimate how much they burn.

I was just guestimating my needs for a 600k this weekend. I am planning to eat 4200 calories with the rest from stored fat, glucose and glycogen. I need to make my mixes and gels up. The last 140 miles or so will be into a strong wind, so, I might need to eat another 1000 calories at the max. I plan to confess my sins to the Low Carb Gods at a sunrise Mass. Going to try to keep the intake to below 200 cals per hour.

To the OP....here is another tip, don't ride too hard. If you ride too hard, you won't burn much or any fat. Just go at a pace that is challenging and fun but also one that you can talk and chat for at least a few sentences. If you can't....the pace is too fast. I have lost almost 70 pounds in 16 months with 55 of it in the first 15 weeks.....I was losing 3-4 pounds per week. I am not focused on weight loss anymore. I do know the only way to get fat off your body is to burn it off and control of insulin is critical to that process. Steady and consistent aerobic exercise coupled with an appropriate diet will get it off.
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Old 06-04-15, 08:44 PM
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..............

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Old 06-04-15, 09:16 PM
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[QUOTE=scrming;17865812]

I truly believe going with the HIIT philosophy made a huge difference in what i've been able to accomplish. I simply cannot advocate enough for HIIT! QUOTE]

Can you tell me if there was a specific HIIT program that you followed? I see general info on the internet about the concept but would like to know how to start doing something like this.

Last edited by Orange Gato; 06-04-15 at 09:35 PM.
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Old 06-05-15, 04:29 AM
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Originally Posted by Orange Gato View Post
Hello,
Got a new hybrid bike last week. I want to try to use my bike for exercise. Besides changing my diet, is there any good advice on how to bike ride in order to lose weight?......Besides just ride hard and for a long time, as often as possible?
I found the best weight loss method to be:
1) Get some sort of calorie tracker/calculator
2) Discover how many miles you have to run/cycle to burn 100 calories (The easy one for me is: running one mile burns 100 calories)
3) The next time you want a cookie or Coke or CheeseCake, realize how many extra miles you'll have to do to burn off the calories from that treat.

I figure a decent sized cookie contains about 100 calories. When I realize I'll need to run an extra mile to burn off that cookie, I usually put it down.

100 calories doesn't seem like much -- until you realize that it's really mile of running (actually more like 3/4 mile of running -- but who's quibbling?)
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Old 06-05-15, 05:09 AM
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[QUOTE=Orange Gato;17867201]
Originally Posted by scrming View Post

I truly believe going with the HIIT philosophy made a huge difference in what i've been able to accomplish. I simply cannot advocate enough for HIIT! QUOTE]

Can you tell me if there was a specific HIIT program that you followed? I see general info on the internet about the concept but would like to know how to start doing something like this.
You are correct... lots of info on the concept of HIIT and the benefits... but to answer your question, no I don't have a specific plan I follow... you can easily though develop one that works for you. You might start out simple. For example after a good warm up, basically pick up your pace and elevate your HR, many suggest something like 80% to 90% of your max HR. Hold it for 30 seconds. Then slow down and recover for say 60 seconds. Repeat... start out with only a few of these intervals and work your way up... hold your HR for longer periods and do more intervals. While have a HR monitor is not a necessity it does make things a bit easier.

For me I think one of the main benefits of HIIT is the "afterburner" effect... even when I'm done with my workout, my metabolism will stay cranked up for up to 2 hours. And of course the beauty of HIIT is that fact that the workouts are relatively short! Working full time. with 2 elementary aged daughters and a set of 14 month old twins at home, well, I'm a bit time crunched! So HIIT fits my into my day perfectly!
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Old 06-05-15, 02:25 PM
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Originally Posted by Yendor72 View Post
And to add to this great advice, plan your meals in advance and stick to them. We all tend to say we don't have time to cook, hogwash. Knowing what you are putting into your face is important. I'm not some hippy gluten free weirdo, but know what you are eating in order to properly count the calories. When you go out to eat that posted calorie count doesn't take into account the extra or overage the preparer added in to the meal. Accidentally added 1/2 table spoon of mayo to your sandwich, that's dang near 50 calories, remember every calorie counts so make sure you are counting them all.
^ This is very good advice. Diet is the number 1 thing you need to control if you want to lose weight and keep it off. You can exercise yourself to death but lose very little weight if your diet is poor, because in reality running, biking etc burns far fewer calories than most people imagine. You definitely want to be planning your meals, (preferably) preparing them as well, and watching your portions. Also dont eat out - period. Unless you're really knowledgeable in nutrition it's too hard to control your caloric intake at 99% of the restaurants out there.

So have your goal, make your plan, and make it happen. Most people fail, but as you can see there are success stories like 'scrming's' above. Oh and bear in mind that this is a change you'll have to make permanent or you'll regain the weight. Many people think of diet as something you use to lose some weight and you're good to go, when in reality those changes must ​become your diet. It's not a temporary thing. Good luck to you!
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Old 06-05-15, 06:26 PM
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Originally Posted by exmechanic89 View Post
^ This is very good advice. Diet is the number 1 thing you need to control if you want to lose weight and keep it off. You can exercise yourself to death but lose very little weight if your diet is poor, because in reality running, biking etc burns far fewer calories than most people imagine. You definitely want to be planning your meals, (preferably) preparing them as well, and watching your portions. Also dont eat out - period. Unless you're really knowledgeable in nutrition it's too hard to control your caloric intake at 99% of the restaurants out there.

So have your goal, make your plan, and make it happen. Most people fail, but as you can see there are success stories like 'scrming's' above. Oh and bear in mind that this is a change you'll have to make permanent or you'll regain the weight. Many people think of diet as something you use to lose some weight and you're good to go, when in reality those changes must ​become your diet. It's not a temporary thing. Good luck to you!
Yep and agree! No diet here! This was a complete lifestyle change!
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Old 06-05-15, 09:06 PM
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Originally Posted by scrming View Post
Yep and agree! No diet here! This was a complete lifestyle change!
^ Yep that sums it up.
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Old 06-05-15, 09:57 PM
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Don't "EAT ALL THE THINGS" just because you're exercising and hungry.
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Old 06-09-15, 10:42 PM
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For me it is a lot of no's to keep my weight low. No booze, no bread, no ice cream etc. Yes to fruit, plain yogurt, burgers with the bun etc. Pro riders try to stay at 2.0 to 2.2 lbs per inch of height.
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Old 06-12-15, 08:44 AM
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One thing that has really worked for my wife, (and less so for me since I follow it less strictly) is the "trim-healthy momma" plan.

Basic idea: Eat some protien every meal. Don't eat Carbs & fat at the same meal, wait at least 3 hours between them. So...Eggs and bacon for breakfast, lean chicken sandwich for lunch, Steak & green beans for supper...BUT don't eat bacon & pancakes at the same meal...apparently that's bad.

There's like a 400 page book that explains it which my wife read, but I just try to remember the basics.
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Old 06-12-15, 09:14 AM
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Originally Posted by 12strings View Post
One thing that has really worked for my wife, (and less so for me since I follow it less strictly) is the "trim-healthy momma" plan.

Basic idea: Eat some protien every meal. Don't eat Carbs & fat at the same meal, wait at least 3 hours between them. So...Eggs and bacon for breakfast, lean chicken sandwich for lunch, Steak & green beans for supper...BUT don't eat bacon & pancakes at the same meal...apparently that's bad.

There's like a 400 page book that explains it which my wife read, but I just try to remember the basics.
The whole "don't combine carbs and fats in a meal" thing has been debunked. I know how they imagine it to work, but the body is smarter than that -- the body does not just flip a switch between storing energy and using it, there are different pathways operating concurrently.

If the above *does* show results, it's for the same reason that most diets do -- it forces you to look at what you're eating more carefully and weed out junk. Note that most junk food is some combination of fat and sugar, so with the "no carbs and fat at the same time" rule, you've eliminated a bunch of it right off the bat.
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Originally Posted by noglider
People in this forum are not typical.
RUSA #7498
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