New2tri Posted January 11, 2017 Posted January 11, 2017 Bud Its not that hard. Dont worry about all these different diets like LCHF. You can have carbs and protein with every meal. Just restrict the amount that you are eating and keep on training. If you can stick to it for 6-8 weeks you will see the results. Stick to it for 10-12 weeks and your mind will be blown. On all these threads, everyone is trying this and that but nobody is sticking to 1 thing for a solid amount of time to see the results. Eat right, train hard for the following 6 weeks and you will get the results that you want.^ this Was just saying that if you look at cutting down sugar specifically there are a number of other ways to reduce it.
PrinceVlad Posted January 11, 2017 Author Posted January 11, 2017 By the way, another lesson learned......do not postpone your training to the afternoon, 90% of the time it wont happen. It just seems that afternoons are too unpredictable for me. From now on will train the mornings Sent from my iPhone using Tapatalk
Fat Boab Posted January 11, 2017 Posted January 11, 2017 Bud Its not that hard. Dont worry about all these different diets like LCHF. You can have carbs and protein with every meal. Just restrict the amount that you are eating and keep on training. If you can stick to it for 6-8 weeks you will see the results. Stick to it for 10-12 weeks and your mind will be blown. On all these threads, everyone is trying this and that but nobody is sticking to 1 thing for a solid amount of time to see the results. Eat right, train hard for the following 6 weeks and you will get the results that you want. ^^^100%! We often over-complicate things. Paralysis by analysis etc. This diet, this training plan, this bike etc etc. And often as a consequence we are avoiding the simple building blocks, that a lot of us have in short supply. What do I mean? 1. Time on the bike. For most of us, the simple act of going out on your bike for gradually increasing distances and times, without trying to rip your legs off, is more than sufficient to improve your fitness. There's a time and a place to get particular about differing HR zones, but that's for later. 2. Diet: eat meals not snacks; drink less coke and more water; if you wish, have a beer or two, but don't try and drink a whole case every night. 3. Diet on the bike: riding under an hour and a half - water only. Over an hour and a half - take an energy bottle, a water bottle and a banana or two. OVER TIME self-review. No need to initially be a hero and ride on an empty stomach for hour after hour, or alternatively to take a full course meal in your back pocket for a 40km ride! OVER TIME self-review your fitness vs your weight. The former will be increasing and the latter reducing. If not to your satisfaction, review 1 to 3. BUT BY THAT TIME the processes of getting fitter and losing weight will have started. It's far easier to modify them, once they've started, than worrying about how to start them. In short, keep-it-simple-at-the start, cos then you'll start today and not (maybe) tomorrow.... (I'm sure the detail of the above can, and perhaps will be challenged, but the point I'm trying to make is keep it simple....).
PrinceVlad Posted January 11, 2017 Author Posted January 11, 2017 ^^^100%! We often over-complicate things. Paralysis by analysis etc. This diet, this training plan, this bike etc etc. And often as a consequence we are avoiding the simple building blocks, that a lot of us have in short supply. What do I mean? 1. Time on the bike. For most of us, the simple act of going out on your bike for gradually increasing distances and times, without trying to rip your legs off, is more than sufficient to improve your fitness. There's a time and a place to get particular about differing HR zones, but that's for later. 2. Diet: eat meals not snacks; drink less coke and more water; if you wish, have a beer or two, but don't try and drink a whole case every night. 3. Diet on the bike: riding under an hour and a half - water only. Over an hour and a half - take an energy bottle, a water bottle and a banana or two. OVER TIME self-review. No need to initially be a hero and ride on an empty stomach for hour after hour, or alternatively to take a full course meal in your back pocket for a 40km ride! OVER TIME self-review your fitness vs your weight. The former will be increasing and the latter reducing. If not to your satisfaction, review 1 to 3. BUT BY THAT TIME the processes of getting fitter and losing weight will have started. It's far easier to modify them, once they've started, than worrying about how to start them. In short, keep-it-simple-at-the start, cos then you'll start today and not (maybe) tomorrow.... (I'm sure the detail of the above can, and perhaps will be challenged, but the point I'm trying to make is keep it simple....).Good advice, especially since I am a notorious over complicator! Sent from my iPhone using Tapatalk
Hacc Posted January 11, 2017 Posted January 11, 2017 By the way, another lesson learned......do not postpone your training to the afternoon, 90% of the time it wont happen. It just seems that afternoons are too unpredictable for me. From now on will train the mornings Sent from my iPhone using TapatalkCouldn't agree more! Unless you have a training buddy waiting for you, it is difficult to train alone in the afternoons. I also feel more energetic in the mornings. Tough to work out after a day's work.
Gen Posted January 11, 2017 Posted January 11, 2017 Couldn't agree more! Unless you have a training buddy waiting for you, it is difficult to train alone in the afternoons. I also feel more energetic in the mornings. Tough to work out after a day's work.Just do it.. do it The only company I had riding yesterday afternoon was a guinea fowl.. saw him once every lap and I had to do 4 laps to make up the time I needed.. yes I actually started talking to him.
Fat Boab Posted January 11, 2017 Posted January 11, 2017 Couldn't agree more! Unless you have a training buddy waiting for you, it is difficult to train alone in the afternoons. I also feel more energetic in the mornings. Tough to work out after a day's work. There's something that hasn't been mentioned - Hacc is a genius! Again, one can make it complicated, is your buddy stronger, slower than you etc. Initially, who cares! Why - cos honouring the training partner 'agreement', (let's meet at time X...), will have got you out on the bike at time X, when left to your own devices will probably have you skipping that session. PV - do you have a training partner available?
BigDL Posted January 11, 2017 Posted January 11, 2017 Fruit is good, just don't process it by blending or juicing, otherwise you get a sugar bomb in a glass. All the above is great advice. It is easy to over complicate your diet and a hard diet with a goal more often than not results in a large weight gain once the goal is reached, as you are focused on suffering until you achieve it and, in your mind, there is an end point after which you no longer need to suffer. Far better, as mentioned many times in this thread, to make smaller lifestyle changes that you can maintain and turn into normal. I was in the fitness industry for 15 years, albeit in management, so not technical at all. In that time, I saw so many fads come and go, and participated in a number of them myself. Every time I got great results and was happy to suffer towards a goal, but once that goal was achieved, gradually the pounds would come back on as I wasn't able to maintain the suffering endlessly. I saw this repeated in so many cases. Since returning to the UK last year after two years as MD of one of the big chains in SA, I managed to put on 15 kg, despite training for Sani, and doing more miles on the bike than I have ever done in one year. This was purely down to stress related eating, for want of a better description. Over the past month, I have been revisiting all of the literature that I have read over the years about weight loss and chatting to people in the fitness industry whom I respect about diet, and have come back to the sugar and grain thing repeatedly. The science is pretty simple, but suffice to say that, for various reasons, we have far more of both in our everyday diets than nature intended. Since late December, I have limited my sugar and grain intake and made a point of choosing slightly healthier options as snacks, linked with cutting out late night snacks, and I am 5 kg's down in two weeks, with limited exercise. This has been combined with no feelings of starvation and no suffering, apart from choosing nuts in the petrol station instead of chocolate. If I could recommend one common sense book on fitness and lifestyle, I would point you to Fitness Confidential, by Vinnie Tortorich. You have to get past his ego but he has a great, simple approach to lifestyle and diet. As an aside, he has completed some serious endurance cycling events as well, so there is an added level of interest for cyclists. Anyway, apologies for the essay, but I am with the rest of these guys in really being behind you and truly hoping that you change your life for the better. Sent from my iPad using Tapatalk
BigDL Posted January 11, 2017 Posted January 11, 2017 Just do it.. do it The only company I had riding yesterday afternoon was a guinea fowl.. saw him once every lap and I had to do 4 laps to make up the time I needed.. yes I actually started talking to him.Brilliant, I normally shout greetings to the cows, horses and sheep as I cycle, which sometimes elicits a strange look from the farmer. Sent from my iPad using Tapatalk
Fat Boab Posted January 11, 2017 Posted January 11, 2017 Just do it.. do it The only company I had riding yesterday afternoon was a guinea fowl.. saw him once every lap and I had to do 4 laps to make up the time I needed.. yes I actually started talking to him. ....in French presumably?
Gen Posted January 11, 2017 Posted January 11, 2017 ....in French presumably? Nah.. more along the lines of why he was running so fast and where is he going in such a hurry and by the 4th lap it was.. I am not a threat haven't you realised it yet.
Hennie VR Posted January 11, 2017 Posted January 11, 2017 Fruit are very good source for your sugar requirements but once again don't overdo it on the fruit. Also chose fruit that are higher in dietary fiber. These fruits will make you feel fuller/satisfied a bit longer. And I see it has been mentioned previously........don't blend your fruit. Fruit like bananas are also great to take along on rides. Also don't completely avoid starch. Moderation is key though. You get very good nutritional value from rice and potatoes. Think about getting some cooked/steamed baby potatoes on which you can "snack" during the day (Don't overdo it) I have started to make myself some rice,mince and mixed veg for my two meals during the day. 1 cup rice, 500g lean mince (some spice added but no sauce) and 4-5 cups mixed veg (Carrots,mielies and peas). Mix it all together after cooked and I pack two portions of 150g each for lunch each day which I eat roughly at about 10h and 12h. I also have two apples at 9h and two bananas at 2-3pm. This has been quite filling and kept me satisfied during the day and even left me with enough energy to do some interval training in the afternoons. I have been doing this for about two weeks now and lost about 2-3kg but I don't have that much to lose so people that need to lose a lot more might lose even more than I did.
Hacc Posted January 11, 2017 Posted January 11, 2017 There's something that hasn't been mentioned - Hacc is a genius! Again, one can make it complicated, is your buddy stronger, slower than you etc. Initially, who cares! Why - cos honouring the training partner 'agreement', (let's meet at time X...), will have got you out on the bike at time X, when left to your own devices will probably have you skipping that session. PV - do you have a training partner available?Thanks for the compliment That is what works for me. We are 3 training together only in the evenings. We are at different fitness levels but that also helps to push yourself outside your comfort zone. I don't push myself as hard when training alone.
PrinceVlad Posted January 11, 2017 Author Posted January 11, 2017 There's something that hasn't been mentioned - Hacc is a genius! Again, one can make it complicated, is your buddy stronger, slower than you etc. Initially, who cares! Why - cos honouring the training partner 'agreement', (let's meet at time X...), will have got you out on the bike at time X, when left to your own devices will probably have you skipping that session. PV - do you have a training partner available?At this stage it's only me and my bike
PrinceVlad Posted January 11, 2017 Author Posted January 11, 2017 Wednesday Update Morning RHR - 53bpmWeight - 123.5kgsTraining - 17km rideCaloric intake - Monday 6277kj, Tuesday 8687kj Did a nice hard ride this afternoon with a 155bpm average HR. I can definitely feel it in my legs. I changed my watch to only show HR and Time and I removed distance. I find that if I look at the distance I try to ride a set distance get bored just trying to make up the distance. Tomorrow's plan is a 1hr easy ride. Sent from my iPhone using Tapatalk
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