Cycling for weight loss

[Muzee]

it sounds like we should be getting advise from you...lost more than 30 kg...that is good going...well done.

Haha, I still have another 30 to go...

[V12man]

The thing is I have been on LCHF for a while now and loss some decent weight (>30kg), but it’s getting more difficult now and I seem to be plateauing with really slow weight loss on the diet. The guys I cycle with constantly tell me that riding harder is not going to assist with the weight loss and I need to ride easier with longer rides but more cadence, ideally in the 60-70% HR zone, is this a myth ?

Definately a myth - a mis statement of basic science.

[Patchelicious]

Thanks, understand what you saying about the calories but is it as easy as that ?

I read this online:

 

"The body does rely on different substrates during exercise according to the exercise intensity.

At a lower intensity level, the body relies more on fat as a fuel source as it more time to breakdown fat and convert it to energy (a longer process).

 

During high intensity efforts, the body begins to metabolise carbohydrates instead, preferring their speed of breakdown to fuel higher levels of exertion.

 

This fuel preference is also dictated by the availability of oxygen which is required for fat utilisation."

Yes, the body does rely on various energy sources, but it doesn't switch from one to the other, the ratios just change.

 

Have a read here... Not the most scientific, but it does explain it

 

http://m.dummies.com/how-to/content/busting-the-great-myths-of-fat-burning.html

[Kom]

Thanks, I have signed up for team vitality, I am in the JHB area, what are good events to start off with ?

I use the calendar's from various sites: BikeHub, Bicycling and PPA (Cape only).

 

Im not familiar with the events in Gauteng, so cant advise on which ones to go for. Dont be too critical though, there is really only one or two that stand out per month (by sponsor, marketing, location etc) which i use as my minimum number of events.

[Muzee]

Yes, the body does rely on various energy sources, but it doesn't switch from one to the other, the ratios just change.

 

Have a read here... Not the most scientific, but it does explain it

 

http://m.dummies.com/how-to/content/busting-the-great-myths-of-fat-burning.html

Great article- thanks. I will probably have to explore this on the LCHF diet; it may bring about new complexities which I have to figure out… thanks again!

[georges]

The thing is I have been on LCHF for a while now and loss some decent weight (>30kg), but it’s getting more difficult now and I seem to be plateauing with really slow weight loss on the diet. The guys I cycle with constantly tell me that riding harder is not going to assist with the weight loss and I need to ride easier with longer rides but more cadence, ideally in the 60-70% HR zone, is this a myth ?

 

Your comment "the guys I cycle with constantly tell me that riding harder is not going to assist with the weight loss and I need to ride easier with longer rides but more cadence, ideally in the 60-70% HR zone,"

 

I don't think this to be a myth as you want to burn fat but you will only burn the fat once you have depleted your energy stores. Once your energy stores have depleted and you are pushing yourself beyond 70% HR zone you start burning muscle which is not ideal - my unsubstantiated comment.       

[IceCreamMan]

 

If you burn 1000cals at low cadence or 1000cals at high cadence it's still 1000 cals.

 

There may however be a difference at the rate you burn calories after the exercise has ceased between high and low intensity i.e. the effects of high intensity (or low intensity) may result in more burn after the fact.

 

so yes, 1000 is 1000 during the actual exercise but the ramifications may be different

[V12man]

Great article- thanks. I will probably have to explore this on the LCHF diet; it may bring about new complexities which I have to figure out… thanks again!

What you have to remember is that it is not what the fuel source is WHEN you are riding that is important - it is what happens when you are not riding that is important - and driving up your metabolism at rest is what you want to achieve - and the harder you work during a session, the bigger the increase in BMR when at rest.

 

Of course - you will discover that on LCHF you won't be able to hit absolute max power numbers - you need to add carbs for that... when you are riding, not to live on.

[Patchelicious]

There may however be a difference at the rate you burn calories after the exercise has ceased between high and low intensity i.e. the effects of high intensity (or low intensity) may result in more burn after the fact.

 

so yes, 1000 is 1000 during the actual exercise but the ramifications may be different

Oh absolutely there is, based on intensity.

 

OP was however asking about cadence variance at low intensity.

[GemmerKat]

Thanks, I have signed up for team vitality, I am in the JHB area, what are good events to start off with ?

 

Hi Munzee

 

Check the following link:

http://csams.cyclingsa.com/event-calendar.aspx

 

If you are into mountain biking

 

Check Nissan Trailseeker, the first event starts around May. There website is not updated with the 2016 Calendar but you can find the dates on their facebook page.

 

Regards

Werner

[26er]

My 5C

And I would like too get some comments on this

Since I have started riding on a empty stomach in the morning I have really started losing a lot of weight ,I obviously know there are the advantages of burning more fat etc.

But I am seriously losing a lot of weight ,could it be that effective ?

[NordicElf]

My 5C

And I would like too get some comments on this

Since I have started riding on a empty stomach in the morning I have really started losing a lot of weight ,I obviously know there are the advantages of burning more fat etc.

But I am seriously losing a lot of weight ,could it be that effective ?

I ride on an empty stomach during the on shorter rides... not losing weight... possibly because I'm eating a koeksuster while I type this... 

[segal]

My 5C

And I would like too get some comments on this

Since I have started riding on a empty stomach in the morning I have really started losing a lot of weight ,I obviously know there are the advantages of burning more fat etc.

But I am seriously losing a lot of weight ,could it be that effective ?

I have found the same thing.

There was an article recently on news24.com

http://m.news24.com/Health24/Diet-and-nutrition/Weight-loss/is-intermittent-fasting-the-easiest-diet-ever-20151222

I ride at 5:30 every morning (on the indoor trainer) if its an intense ride then I have a 750ml bottle with 32gi, else I just have water and coffee, I then only eat breakfast at 11.

It may sound crazy but I have tons of energy and am loosing weight.

[Veebee]

My 5C

And I would like too get some comments on this

Since I have started riding on a empty stomach in the morning I have really started losing a lot of weight ,I obviously know there are the advantages of burning more fat etc.

But I am seriously losing a lot of weight ,could it be that effective ?

 

There was a fair bit covered here with regards to fasted training.

https://community.bikehub.co.za/topic/151229-fasted-training-vs-fuelled-training/

 

It has worked for me and I found it really speeds up my weight loss.

[Veebee]

I have found the same thing.

There was an article recently on news24.com

http://m.news24.com/Health24/Diet-and-nutrition/Weight-loss/is-intermittent-fasting-the-easiest-diet-ever-20151222

I ride at 5:30 every morning (on the indoor trainer) if its an intense ride then I have a 750ml bottle with 32gi, else I just have water and coffee, I then only eat breakfast at 11.

It may sound crazy but I have tons of energy and am loosing weight.

 

no its not crazy... Same with me. Ride in the morning, 30-40km on just water and then have just a large apple at about 10.

[26er]

So it sounds like fasted training might be the OP's answer then?