cycling to loose weight (and because I am now addicted)

[Nigelnaturist]

For me, cycling burns about 1 pound of fat per 100 miles ridden and it doesn't make a lot of difference how quickly or slowly I ride.

If you are in a hurry, speed up. If you want the ride to last all day, slow down!

About the same according to ride with gps, they return the lowest figures I have seen at around about 40 calories to the mile, way lower than the garmin site, by about 2/3 rd's and if its right I should have lost 26lb 11oz, just less than 2 stone well i guess it might not be far off maybe not that much, but I have gone from a 36" waist to a 34" since the end of June, but I dont really keep a track of my weight, but as you can see thats a lot of cycling for a weight loss of up to 2st 2343 miles. I havent changed my diet much, as there wasnt that much wrong with it, if anything I eat slightly more especially in the mornings.

 

[MattHB]

It's true that cycling as fast as you can or slower will burn the same calories over the same distance.

But there's more to it than that. If you go all out your body can't metabolise fat fast enough to fuel your muscles so it takes the glycogen from your muscles/liver/bloodstream. However, if you slow your heart rate down (and religiously keep it there), your body will begin to adapt and will learn to burn more fat 'on the fly' than it did before. It's suggested that this is more desirable long term.

But.. There are other benefits from a higher heart rate. If you can get into anaerobic zones, your body will keep your metabolism in high gear after you finish riding, for quite some time. I'm not aware of any research that has been done to compare whether the fat burn of this feature is more efficient at metabolising fat than training for a slow burn, it would be interesting to see.

It's all going to be individual. For me, pootling along with a HR of about 115 would be mind numbingly boring, I would give up and go eat bad stuff instead, I'd rather do some sensible slower base miles in my commutes, and do some mad speed stuff at the weekends with mates.

Do what feels right and keeps you interested, then you'll make great gains, as I have.

 

[Andrew_Culture]

If I believed Endomondo I would weigh about as much as a sparrow's kneecap by now

 

[MattHB]

If I believed Endomondo I would weigh about as much as a sparrow's kneecap by now

Or cyclemeter, or dailymile. Both are hugely over estimating. Strava is pretty spot on verging on slightly pessimistic.

 

[MattHB]

The most effective training for fat loss in the gym is High Intensity Interval Training, where a shorter workout with varying (but intense) intervals is proven to cut less body fat than longer, slower cardio. I would imagine, but I'm no expert, that the same would be true for cycling.

You contradict yourself. The 2nd highlight is true

 

[compo]

On average I ride about 120 miles per week. I have lost a stone in two years, down from 19.5 to 18.5 stones. At this rate I wont be cremated after I die but rendered down. My real problem? I like my food too much. I am my own worst enemy.

 

[Noodle Legs]

You contradict yourself. The 2nd highlight is true

Lol it was a typo! It should have said that HIIT is proven to burn MORE body fat in a shorter space of time than longer slower cardio. Whoops!

 

[Noodle Legs]

On average I ride about 120 miles per week. I have lost a stone in two years, down from 19.5 to 18.5 stones. At this rate I wont be cremated after I die but rendered down. My real problem? I like my food too much. I am my own worst enemy.

At least you are losing weight and you honestly acknowledge you have problems doing it. I've never been a fan of fad diets as none of them are long term solutions. People on these said diets may lose a lot of weight very quickly but don't tend to keep it off.

I believe in the ELMM "diet"- Eat Less Move More.

Eat what you like, but in smaller portions, reduce significantly but not completely cut out bad fat like take aways and refined carbs like cakes sweets etc. drink plenty of water, and keep moving around to keep the heart rate up, be it walking to the shops, taking the stairs instead of a lift that sort of thing.

I know it's the usual spiel that we've all heard many times before but it really does work, so long as you are consistent with the exercise.

Keep going and you will get there :-)

 

[Nebulous]

At least you are losing weight and you honestly acknowledge you have problems doing it. I've never been a fan of fad diets as none of them are long term solutions. People on these said diets may lose a lot of weight very quickly but don't tend to keep it off.

I believe in the ELMM "diet"- Eat Less Move More.

I know it's the usual spiel that we've all heard many times before but it really does work, so long as you are consistent with the exercise.

Keep going and you will get there :-)

It does work and certainly did for me - but it takes more effort and commitment than many people are willing to give. Planning the move from weight loss to maintenance takes as much attention as losing it in the first place, you can't switch it off.

 

[Noodle Legs]

It does work and certainly did for me - but it takes more effort and commitment than many people are willing to give. Planning the move from weight loss to maintenance takes as much attention as losing it in the first place, you can't switch it off.

Agreed 100%. Therein lies the problem.

For me it's a tortoise and hare scenario. We live in a "I want it NOW!" world where instant gratification reigns supreme. Companies/so called "doctors" and anyone else on the make use this to market crappy fad diet plans where the only long term pounds you lose are from your wallet.

There will no doubt be some weight loss know it alls in this forum who can blind and dazzle us all with scientific jargon which, while they may be correct, tend to overcomplicate what really is a simple thing. The average joe (and I'm proud to be one of them) would rather take advice like "burn more calories than you consume to lose weight" than advice like " for maximum fat loss your MHR needs to be 65-80% and your VO2 needs to be this or that and you need to need to refuel with a 2 to 1 carb/protein snack after training to replenish muscle glycogen blah blah blah.."

 

[Deleted member 26715]

The average joe (and I'm proud to be one of them) would rather take advice like "burn more calories than you consume to lose weight" than advice like " for maximum fat loss your MHR needs to be 65-80% and your VO2 needs to be this or that and you need to need to refuel with a 2 to 1 carb/protein snack after training to replenish muscle glycogen blah blah blah.."

What he said ^^^^^ not that I understood a word of the last bit

Alan...

 

[Mike Appleton]

For me cycling is about fun and then staying fit, I have to agree with most of the guys here in saying just get out there and have some fun, if you have 4 hours just ride for 4 hours, forget the numbers and get out there

 

[ColinJ]

Get the miles/kms in at a speed that you enjoy and only consume the extra calories necessary to do that.

Some of the energy used comes from fat (which is what you are trying to achieve) and some from glycogen (carbs stored in the blood and liver). If you run out of glycogen halfway through your ride then you will 'bonk' and your ride will come to a premature end. Eat and drink just enough to stop that happening and you will be able to do your ride without storing surplus calories as fat.

I find that about 200-300 Calories an hour intake allows me to keep riding and still burn a lot of fat.

PS Your body can store enough glycogen for about 2 hours of vigorous exercise so don't take in extra calories for short rides if you are trying to lose weight!

 

[T.M.H.N.E.T]

At least you are losing weight and you honestly acknowledge you have problems doing it. I've never been a fan of fad diets as none of them are long term solutions. People on these said diets may lose a lot of weight very quickly but don't tend to keep it off.

I believe in the ELMM "diet"- Eat Less Move More.

Eat what you like, but in smaller portions, reduce significantly but not completely cut out bad fat like take aways and refined carbs like cakes sweets etc. drink plenty of water, and keep moving around to keep the heart rate up, be it walking to the shops, taking the stairs instead of a lift that sort of thing.

I know it's the usual spiel that we've all heard many times before but it really does work, so long as you are consistent with the exercise.

Keep going and you will get there :-)

How do you know, that the person you're giving advice to, can reduce calorie intake? Over-eating isn't always the case. There is a great example on this forum @Andrew_Culture

I reckon on approx 20 Kcal per km or 10 Kcal per min over undulating terrain when averaged out.

In reality it's probably double that + some for the majority of people.

It's true that cycling as fast as you can or slower will burn the same calories over the same distance.

But there's more to it than that. If you go all out your body can't metabolise fat fast enough to fuel your muscles so it takes the glycogen from your muscles/liver/bloodstream. However, if you slow your heart rate down (and religiously keep it there), your body will begin to adapt and will learn to burn more fat 'on the fly' than it did before. It's suggested that this is more desirable long term.

But.. There are other benefits from a higher heart rate. If you can get into anaerobic zones, your body will keep your metabolism in high gear after you finish riding, for quite some time. I'm not aware of any research that has been done to compare whether the fat burn of this feature is more efficient at metabolising fat than training for a slow burn, it would be interesting to see.

It's all going to be individual. For me, pootling along with a HR of about 115 would be mind numbingly boring, I would give up and go eat bad stuff instead, I'd rather do some sensible slower base miles in my commutes, and do some mad speed stuff at the weekends with mates.

Do what feels right and keeps you interested, then you'll make great gains, as I have.

Mostly right. Contrary to belief you can't train your body to "burn more fat" you can train it to reduce the reliance of carbs. This doesn't mean cutting carbs out, the changes are at chemical and training level,not dietry.

Lol it was a typo! It should have said that HIIT is proven to burn MORE body fat in a shorter space of time than longer slower cardio. Whoops!

Except at high intensity, the body can't produce ATP from fat molecules fast enough. You actually burn glycogen at that level, the difference is in the overall calories burned and the stress placed on the body during and adaptations after.

 

[Noodle Legs]

What he said ^^^^^ not that I understood a word of the last bit

Alan...

I rest my case! Lol :-)