Eating less f*cking food

Still the Dino on the right, so am joining back up to FatClub.. trying to get on the bike every couple days for an hour or so but..
kind of just going to 1000-1200cal used and reducing food in over next couple of days.. but want to do it better and drop 6-7kg as a start..
rockmoose said:
One key thing to remember during exercise, for weight loss, is that the body uses fat as its fuel source in zones 1 and 2 before switching to carbohydrate at zone 3 and above.

Find out what your maximum heart rate is, and try to do extended (1hour +) rides keeping your heart rate below 80% of your maximum.

Multiple studies also show conclusively that fueling your exercise sessions with easily digestible carbohydrates greatly increases weight loss.
Click to expand...

so for losing the chub.... keep in zone 1/2? or keep below 80%?

if fueling with simple carbs... say you do 1000cal of examacise.....
how much of that should be fueled? before/after? and how does that then use up fat?


or just keep pedaling often and worry less?
 
Last edited:
Forgot about this thread...

I've been far too slack over winter. It's been frequently hectic windy, often wet and seemingly/felt like especially cold round my way this year. Too much time couch-potatoing and eating a bit too much again has see me blow back out a bit. Skating just under the triple digits at the moment (99kg) - so the aim over the next couple of months is to clean the diet up again and get "back on the bike" (literally and figuratively...) and down around 92-95ish kg.
 
I've switched from scrambled or fried eggs to poached - I also toast any bread (dark rye) and add avocado and beetroot hummus to it.
 
oldcorollas said:
Still the Dino on the right, so am joining back up to FatClub.. trying to get on the bike every couple days for an hour or so but..
kind of just going to 1000-1200cal used and reducing food in over next couple of days.. but want to do it better and drop 6-7kg as a start..


so for losing the chub.... keep in zone 1/2? or keep below 80%?

if fueling with simple carbs... say you do 1000cal of examacise.....
how much of that should be fueled? before/after? and how does that then use up fat?


or just keep pedaling often and worry less?
Click to expand...
Zone 2 is 60-70% of maximum. Extended rides in this zone is what will give you the best bang for buck in weight loss because your body will use fat for fuel. Benefits START at 45 minutes, but the longer you go, the better the effect. The major caveat being consistency is required.

During these rides, you still want to fuel your effort with easily digestible carbs, but only need 20 or 30g per hour for muscle safety. If you don't fuel your ride or any activity, your body freaks out thinking it is going to starve, and will slow down your metabolism to save fat stores to keep you alive.

The benefit of fueled efforts will be a faster metabolism and more fat stores burnt.

If you move up into zone 3, 70-80% of maximum heart rate, carbohydrates become the bodies fuel source. You will also obviously burn a lot more calories in this zone, so need to increase your intake to match.

But zone 2 is best for repairing and building mitochondrial function. This alone is of great benefit for weight loss and tackling many issues of obesity.

Sorry for the scattered nonsense. I'm not really clarifying anything. Maybe I can try again when my head isn't full of cotton wool. ‍
 
@rockmoose is on the money with this. Shamefully I do trail running for zone 2, it’s just too hard to keep a consistent heart rate riding a mtb.

I get up at 6am a couple of days a week and do 90 mins or so and I feel a fuckload better going for an mtb on the weekend where I don’t consider HR at all.

After a while you feel super fresh after an extended zone 2 workout- like you could do another 90 without stopping. It’s really very effective.
 
rockmoose said:
Zone 2 is 60-70% of maximum. Extended rides in this zone is what will give you the best bang for buck in weight loss because your body will use fat for fuel. Benefits START at 45 minutes, but the longer you go, the better the effect. The major caveat being consistency is required.

During these rides, you still want to fuel your effort with easily digestible carbs, but only need 20 or 30g per hour for muscle safety. If you don't fuel your ride or any activity, your body freaks out thinking it is going to starve, and will slow down your metabolism to save fat stores to keep you alive.

The benefit of fueled efforts will be a faster metabolism and more fat stores burnt.

If you move up into zone 3, 70-80% of maximum heart rate, carbohydrates become the bodies fuel source. You will also obviously burn a lot more calories in this zone, so need to increase your intake to match.

But zone 2 is best for repairing and building mitochondrial function. This alone is of great benefit for weight loss and tackling many issues of obesity.

Sorry for the scattered nonsense. I'm not really clarifying anything. Maybe I can try again when my head isn't full of cotton wool. ‍
Click to expand...
thanks for the scattered nonsense :)

looking back the last few months.. indoor seems to be half Zone 2 and 3... but outdoor seems to be mostly zone 4... probably why i hit a wall after 1-1.5hrs.. wtf am I doing? (alas.. legs are weak, so that probably doesn' t help ) 😂

will try indoor zone 2 for a while, see how that goes, but i kinda get bored indoors around 45 mins :D
 
oldcorollas said:
thanks for the scattered nonsense :)

looking back the last few months.. indoor seems to be half Zone 2 and 3... but outdoor seems to be mostly zone 4... probably why i hit a wall after 1-1.5hrs.. wtf am I doing? (alas.. legs are weak, so that probably doesn' t help )

will try indoor zone 2 for a while, see how that goes, but i kinda get bored indoors around 45 mins :D
Click to expand...
Zwift is perfect for your zone 2 rides. Find a suitable robopacer and settle in, heckle a few punters, wave to the adoring crowds, and chase a target be it distance or time.

The more of these you manage to get under your belt, the more your mtb rides will either edge down into zone 3, or stay in zone 4 being much faster.
 
I find my commute good for a zone two ride. I take the Ebike and it's relatively flat and the motor kicks in on the small climbs to even the effort out. It takes around an hour and weather depending, I ride most days, so just over 50km per day at an average speed of 28kph.
 
Down 6kg since the start of the year, last couple of months I've started lifting weights again - weight loss stopped at about 112kg but did loose an additional 5cm off the belly at that weight which I'm happy with, and it's not like I'm even moving 'decent' weights like when I was younger.

Hopefully continue with the weights but also more time on the bike, will prob have to increase the diet a little, but it's always a balancing act. Still need to loose some fat to help with the sleep apnea

Been able to stick with the weights as the middle kid is trying to bulk up and he's happy to join me at 6am (I'm not a morning person) - seems like the early start and someone to do it with has kept me pretty consistent for the first time in 15 years. That being said the 14 y/o is about to overtake me on a couple of lifts, which will make me both proud and jealous.
 
wkkie said:
Any news? Placed the order? 12 speed? Smart?
Click to expand...
Nil stock on the 12sp smart unless I want to order out of the USofA - and the EUR to USD to AUD + freight is not appealing. I didn't want to order it until around now anyway (because financial reasons), so just chilling waiting for stock to reappear.
 
.
9c83fdcde9d990061947319b998b9080.jpg
 
You must log in or register to reply here.
Back
Top