Cycling for weight loss

[Rocket-Boy]

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 ?

Then you should be fine if you have the diet side sorted.

Just ride your bike and enjoy doing it, the exercise will help get your weight loss going again.

[johannrissik]

ImageUploadedByTapatalk1452102875.740579.jpg

 

It should be rule that you have to post a pic like the one above to qualify to comment on weight loss and cycling....so lets see them...i will post a pic at the end of january and update my fatty profile pic [emoji6]

You guys who have done so well to regain control and lose weight have huge potential to steer others in the same direction. So many people have so much to learn from you.

 

   

[Garamundege Mugabe]

Science, you say ?

Did you even open the link? there are 19 NCBI studies quoted as sources in the article.. 

[NotSoBigBen]

[intern]

Just my experience, so use it, don't use it.

 

Consistency of training is absolutely key; 7 short rides a week is better than one long ride. Forget about all the fad diets, LCHF, Paleo, whatever. Just eat quality food in reasonable portions and think 'balance', it's not hard to do. In my case, I eat as much as I want of whatever I feel like, but I'm always mindful that two litres of ice cream is unlikely to be good for me.

I let myself get fat over last winter, up to 75.4kg. Hated what the mirror showed me.

Did the above with absolute discipline, riding every day unless really not possible and have lost 6kg.

Nearly all my training is high intensity as I have two small children (and I've become a stravasshole) so I need to maximise the limited time I have. AS a result, on the rollers I'll do up to 60km in an hour, and around 30-34km/h on a 50-60km road ride, depending on whether it is 1300m of climbing or a flatter 650m. So I get more done (burn more calories...and smash more KOMs ) in less time. 

[intern]

About 3 times a week. But I'm still poor at it. 

I guess it is like cycling only I don't know what the equivalent of t.i.t.s would be for skipping. 

 

I am finding it hard to juggle cross fit with cycling. My legs are moaning a lot lately. 

My wife reckons cycling is no good for tone; I strenuously disagree. All I do is ride my bike, but I ride it as hard as I can as often as I can, which gives me an all over body workout...do a flat out time trial for 1.5 hours and I absolutely guarantee you that everything will hurt a lot!

[intern]

The answer is ALWAYS what you eat. It really is 90% diet.

 

A lot of people believe they lost weight from exercising but what really happens is that the exercising makes you more aware of what you eat (no-one is going to stuff up a hard session with a big Mac, chips and Coke).

 

You thus start eating better, you lose weight and can easily ascribe the weight loss to the workouts.

 

Diet makes you lose weight, exercise makes you healthy. You definitely need both.

 

But if you're substantially overweight or obese, first get your diet sorted and drop some weight before you break your body trying to cycle or run.

I'm not a doctor dietician or anything of the sort, but I have always believed that exercise is the key to losing weight - it makes you feel better, makes you crave better food as the body needs nutrition when it is working and it engenders good habits. This is why I believe so many people struggle with fad diets all the time, losing then gaining - because the exercise component of weight loss is neglected in favour of some paleo or LCHF banting nonsense, when all one should do is eat quality food in reasonable portions and with an eye on balance. In my mind, it is not rocket science...but then, it does always amaze me that for such an evolved species, a great deal of us simply don't know how to properly feed ourselves!

[intern]

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Dude, what's with the Merida? 

[JannievanZyl]

[

 

But if you're substantially overweight or obese, first get your diet sorted and drop some weight before you break your body trying to cycle or run.

 

I totally disagree with this statement...

You're welcome to put your reasoning forward.

 

If you are substantially overweight or obese, say 30Kg+ overweight, you'll do much better to first get your diet sorted and drop a few pounds before you hammer your knees and the rest of your body trying to do 'cardio'.

 

As the weight drops and your apostat sorts itself, you'll automatically want to start moving more.

[JannievanZyl]

I'm not a doctor dietician or anything of the sort, but I have always believed that exercise is the key to losing weight - it makes you feel better, makes you crave better food as the body needs nutrition when it is working and it engenders good habits. This is why I believe so many people struggle with fad diets all the time, losing then gaining - because the exercise component of weight loss is neglected in favour of some paleo or LCHF banting nonsense, when all one should do is eat quality food in reasonable portions and with an eye on balance. In my mind, it is not rocket science...but then, it does always amaze me that for such an evolved species, a great deal of us simply don't know how to properly feed ourselves!

Basically what I'm saying. And the research backs it up.

 

Exercise itself won't make you lose weight. But it gets you in the right frame of mind to eat correctly that then leads to the weight loss.

 

Studies have shown that if you keep the diet the same and introduce exercise, you'll end up eating more and typically gain weight.

[JannievanZyl]

In terms fat loss; I started at 102Kg and dropped down to 64Kg with BF of 10%. Been spending some time in the gym doing strength training, currently at 70Kg and about 12% BF.

 

[JannievanZyl]

Science has proven time-after-time that weight-loss is all about the energy balance, not about the amount of carbs, not the dietary fat, not the glycemic index of foods, not the gluten, not the meal frequency, or any other kind of shenanigans or fad diet

source: http://www.anabolicmen.com/how-to-lose-weight/

Energy balance is most definitely part of the equation but not the only driver. If it was the low fat diets would have had everyone lean and trim.

 

Just as important (many will argue even more important) is macro-distribution, i.e. the amount of fat, protein and carbs you eat. (clearly the quality of those are as important). Many studies have now shown the difference between iso-calorific high, medium and low carb diets, for example. 

 

In a recent study by Ludwig, they showed that a low carb eater burns just over 300KCals more than a high-carb eater while eating EXACTLY the same number of total calories.

 

The argument that only calories count (like the above link does) is thoroughly debunked. But the "calories don't matter" bunch is just as wrong.

 

Or rather; they're both equally right.

 

Do either one or the other and you'll likely fail in your fat loss efforts, do both and you're pretty much guaranteed of success.

[intern]

In terms fat loss; I started at 102Kg and dropped down to 66Kg with BF of 10%. Been spending some time in the gym doing strength training, currently at 70Kg and about 12% BF.

 

Jannie-2008.jpg

Jannie-2015-01-31.jpg

Flip, oke!

[intern]

As an aside, I've always been fond of getting drunk - since having kids, I don't, because it is irresponsible. And also, if boozing, even moderately, maintaining training discipline is so much harder - so regular exercise also has the effect of limiting (in my case) bad habits...

[Wayne Potgieter]

In terms fat loss; I started at 102Kg and dropped down to 66Kg with BF of 10%. Been spending some time in the gym doing strength training, currently at 70Kg and about 12% BF.

 

Jannie-2008.jpg

Jannie-2015-01-31.jpg

Well Done.

 

Your physical changes are much to be proud of.

 

I find since moving to NZ i have been steadily gaining weight.

 

Mid 2014 i weighed in at 90kg. I lost my weight and stabilised at 75kg. 

 

Since moving here (September 2015) i have risen to 80kgs.

 

I am battling to stay motivated and find my dietary willpower is very lacking. i am very guilty of what Intern describes as 1 long ride a week and bad habits during the week.

 

Perhaps i need to get a roadbike and some rollers?

 

My weight gain is not the issue actually, its the psychological feeling of slowly losing control that is getting me down. I think i need to also find some motivation.

[JannievanZyl]

Well Done.

 

Your physical changes are much to be proud of.

 

I find since moving to NZ i have been steadily gaining weight.

 

Mid 2014 i weighed in at 90kg. I lost my weight and stabilised at 75kg. 

 

Since moving here (September 2015) i have risen to 80kgs.

 

I am battling to stay motivated and find my dietary willpower is very lacking. i am very guilty of what Intern describes as 1 long ride a week and bad habits during the week.

 

Perhaps i need to get a roadbike and some rollers?

 

My weight gain is not the issue actually, its the psychological feeling of slowly losing control that is getting me down. I think i need to also find some motivation.

Sounds like you need a goal to work towards. Us humans tend to focus much better with a specific goal to aim for.

 

What about an event a few months out? A multi-stage MTB event or similar?

 

Or maybe some body composition goal? My aim for the 'after' photo above was a BF% of 10%, for example.

 

Once you've got that goal dialed in, the rest will come easily.