For those looking to loose wieght.
- Thread starter Moonlight
- Start date
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beastie said:
Wot he said.
I'm no expert,,,, ( except bicycle gearing and vehicle dynamics, and human physiology, and human anatomy, and psychology, and the answer to life and why we're here, and what makes a good bike better than a bad bike
),,,so I keep my big mouth shut.
2Loose
Guru
- Location
- Loughborough, Leicestershire.
rob7222 said:Lose
–verb (used with object)
1.to come to be without (something in one's possession or care), through accident, theft, etc., so that there is little or no prospect of recovery: I'm sure I've merely misplaced my hat, not lost it.
Loose
–adjective
1.free or released from fastening or attachment: a loose end.
2.not put up in a package or other container: loose mushrooms.
Not trying to cause trouble...
Here's a tip.
If you are intending to post a long message, type it in MS Word ( or the Mac equivalent ) first and run SPELL CHECKER before publishing it.
Also, if it is going to be a long one, you might decide to rearange the text to make it more understandable and sensible, so write it in MS Word. If you do, CC will time-out, so log in again and read any new contributions before posting. The new messages might say what you are about to say and you will look an idiot by simply repeating the previous post.
If you are intending to post a long message, type it in MS Word ( or the Mac equivalent ) first and run SPELL CHECKER before publishing it.
Also, if it is going to be a long one, you might decide to rearange the text to make it more understandable and sensible, so write it in MS Word. If you do, CC will time-out, so log in again and read any new contributions before posting. The new messages might say what you are about to say and you will look an idiot by simply repeating the previous post.
Lose weight;
1. Determine your adjusted "sedentry" RMR (not BMR) - here. This is (roughly) how many kcal you need to maintain your current body weight.
2. Deduct 250-500 kcal from that figure.
3. Set out a rough meal plan for yourself that meets the figure in #2. Eat clean, healthy calories, no saturated or trans fat (other fats are good eg Omega3), no refine sugars, no alcohol, reduce starchy carbohydrates, eat wholemeal/wholegrain everything if you do eat grains. Eat lean meats - chicken, turkey, seafood. Check packets, make sure you know what you're eating, it's important you know how many calories you're eating and where those calories are coming from. Do not get stuck into calorie counting, you just want a rough idea. If you can eat 6 even meals a day, this will ensure your metabolism is stimulated regularly and you will burn more calories throughout the day. Like a good Scout be prepared, have healthy snacks at hand, at home and the office (or school or whatever). Holland and Barret is a good place to find these.
4. Exercise (any form) for a minimum of 30 min a day, the more calories your burn (ie the greater the effort) the more weight you will lose. Forget the "fat burning zone" - work hard, burn calories, achieve results.
5. All good trainers would recommend some Resistance training as well as cardio to build muscle. Muscle burns fat at rest and more fat while exercising, the more you have the more your burn. Also when you get to your goal weight, your diet may return to a more "normal" state (eg more alcohol, more eating out, less hard training) this muscle will help you retain your new found (and loved) physique.
6. Stay OFF the scales. Use your clothes and mirrors to judge your weight loss, scales only serve to demoralise. Set a weigh in date (ie 3 months into the future) and take body measurements before you start weight loss, take photos as well so you can gloat to all your friends later with your before and after shots.
The good news, the fatter you are the quicker you lose weight, your target will get tougher towards the end as your body becomes accustomed to the exercise and more efficient with doing more with less (calories). Switch it up, change your routine run, sprints, swim, skip, play sport - make your body keep guessing and using different muscles.
3500 kcal = 1 lb (.4kg) of fat, you want to aim for that loss each week for a healthy weight loss. The aim is not to be in a calorie deficit of more than 500 kcal, because the body thinks it's being starved and slows your metabolism down to conserve more calories - which in turn mean you burn fewer. My own experience seems to differ, but that's what dietitians recommend - it differs probably because while my deficit is greater than 500 kcal it's greater through exercise, not calories consumed. I ride 120-150 km per week, weights 2-3 x week, run 2-3 x week and swim 3 x week.
1. Determine your adjusted "sedentry" RMR (not BMR) - here. This is (roughly) how many kcal you need to maintain your current body weight.
2. Deduct 250-500 kcal from that figure.
3. Set out a rough meal plan for yourself that meets the figure in #2. Eat clean, healthy calories, no saturated or trans fat (other fats are good eg Omega3), no refine sugars, no alcohol, reduce starchy carbohydrates, eat wholemeal/wholegrain everything if you do eat grains. Eat lean meats - chicken, turkey, seafood. Check packets, make sure you know what you're eating, it's important you know how many calories you're eating and where those calories are coming from. Do not get stuck into calorie counting, you just want a rough idea. If you can eat 6 even meals a day, this will ensure your metabolism is stimulated regularly and you will burn more calories throughout the day. Like a good Scout be prepared, have healthy snacks at hand, at home and the office (or school or whatever). Holland and Barret is a good place to find these.
4. Exercise (any form) for a minimum of 30 min a day, the more calories your burn (ie the greater the effort) the more weight you will lose. Forget the "fat burning zone" - work hard, burn calories, achieve results.
5. All good trainers would recommend some Resistance training as well as cardio to build muscle. Muscle burns fat at rest and more fat while exercising, the more you have the more your burn. Also when you get to your goal weight, your diet may return to a more "normal" state (eg more alcohol, more eating out, less hard training) this muscle will help you retain your new found (and loved) physique.
6. Stay OFF the scales. Use your clothes and mirrors to judge your weight loss, scales only serve to demoralise. Set a weigh in date (ie 3 months into the future) and take body measurements before you start weight loss, take photos as well so you can gloat to all your friends later with your before and after shots.
The good news, the fatter you are the quicker you lose weight, your target will get tougher towards the end as your body becomes accustomed to the exercise and more efficient with doing more with less (calories). Switch it up, change your routine run, sprints, swim, skip, play sport - make your body keep guessing and using different muscles.
3500 kcal = 1 lb (.4kg) of fat, you want to aim for that loss each week for a healthy weight loss. The aim is not to be in a calorie deficit of more than 500 kcal, because the body thinks it's being starved and slows your metabolism down to conserve more calories - which in turn mean you burn fewer. My own experience seems to differ, but that's what dietitians recommend - it differs probably because while my deficit is greater than 500 kcal it's greater through exercise, not calories consumed. I ride 120-150 km per week, weights 2-3 x week, run 2-3 x week and swim 3 x week.
beachcaster
Active Member
- Location
- sussex
My problem is I suffer from an overactive fork !
barry
barry
trustysteed
Guest
beachcaster said:My problem is I suffer from an overactive fork !
barry
not so much a carbon fork as a Carb-on fork!
My calcs are from the Royal College of Nursing and take into account frame size. NOT bike frame size, but skeletal dimensions.
BMR is dependent on Skin Surface Area. Thoracic and pelvic width does make a difference.
My approach is to use a fat% determination method ( skinfold ) and asses amount of obesity based on RCN's recommended fat% per age for an active person.
I have taken to use the US Navy's fat% guidelines and it makes better reading for an athlete.
Calc BMR for DESIRED mass, not present mass. Desired mass is calculated from present fat% and recommended fat%, NOT any 'glib' chart on a doctor's wall or on a website.
Tot up calories burned through DELIBERATE exercise and only eat those which are accountable from glycogen use ( about 55% ).
Eat BMR for Target Mass + Calories from Glycogen usage.
Fat loss should be approx 0.5% per week.
Note: Bathroom scales do not feature.
BMR is dependent on Skin Surface Area. Thoracic and pelvic width does make a difference.
My approach is to use a fat% determination method ( skinfold ) and asses amount of obesity based on RCN's recommended fat% per age for an active person.
I have taken to use the US Navy's fat% guidelines and it makes better reading for an athlete.
Calc BMR for DESIRED mass, not present mass. Desired mass is calculated from present fat% and recommended fat%, NOT any 'glib' chart on a doctor's wall or on a website.
Tot up calories burned through DELIBERATE exercise and only eat those which are accountable from glycogen use ( about 55% ).
Eat BMR for Target Mass + Calories from Glycogen usage.
Fat loss should be approx 0.5% per week.
Note: Bathroom scales do not feature.
BF% is another way to do it, and probably better in terms of achieving fat loss goals. However it's difficult to do yourself and IMO as inaccurate as calculating RMR. The above calculator uses a formula based which is a result of scientific research, it's not just some gimic. It gives you a rough goal which is all you need. BF% is used by a lot of bodybuilders etc to achieve cutting goals, I think if you're just overweight and want to shed a few kilos, RMR is completely suitable. I'm currently reading a book by Anita Bean on training and all the basics on diet and nutrition use RMR. If it's good enough for a qualified, award winning trainer - it's good enough for me.
scaryant said:BF% is another way to do it, and probably better in terms of achieving fat loss goals. However it's difficult to do yourself and IMO as inaccurate as calculating RMR. The above calculator uses a formula based which is a result of scientific research, it's not just some gimic. It gives you a rough goal which is all you need. BF% is used by a lot of bodybuilders etc to achieve cutting goals, I think if you're just overweight and want to shed a few kilos, RMR is completely suitable. I'm currently reading a book by Anita Bean on training and all the basics on diet and nutrition use RMR. If it's good enough for a qualified, award winning trainer - it's good enough for me.
If the skinfold BF% method and BMR is good enough for St Mary's Teaching Hospital, Marylebone and the United States Navy; its good enough for me.
