nothing to say against it ... but don`t become a control freak and don`t make yourself a slave of your electronic scale you probably realized already that you "feel" what`s going on inside your body - 2kg up and down really doesn`t make much of a difference it`s easy to gain 2 kg after a cheaty weekend and a good monday night dinner with red wine so what ? your body will take care of it all alone just by beeing routinely challenged during the rest of the week psychologically you need "rewards" for what you achieve... it`s hard enough to change your eating habbits and start with a personal training routine at the same time - don`t torture yourself by abstaining from something you love ... even if it`s a piece of cake, a chocolate or a glass of red wine this is what people do wrong ... and this is why people find themselves caught in the "yoyo" trap very soon and it was TIME that helped you (besides of your discipline of course which sure is a personal character thing.- people often tend to give up too early ... and this is valid for all fields of their life) it is very important to set realistic goals, it is easier to aim for 1,5 - 2kg healthy weight loss per month than to go for 10kg (which is possible but not healthy at all) simple math: 1 pound = 500gr of fat contains round about 3500 calories now, if you achieve a negative energy balance of 500 calories per day during a period of 7 consecutive days = 1 week, you will DEFINATELY loose that 1 pound of weight within that week ... and this would be in a healthy way without the risk and danger of the yoyo mousetrap really no rocket science and this is the biggest reward that you can ever get !
Good points. And yes, the 2 pounds up and down are exactly what is going on and yes, my body does take care of it by it's self.
since you reached this state of equilibrium, now start tracking your body fat on a regular basis have the status quo measured by the infrared method for ex at the same time go for a whole body "strenght" training in your work out - not more than 3x per week and 45/60min per unit with or without weights ... best would be alternating aim for endurance, not for mass (3-5 sets, 12-15 reps) - core stability is key as is back and abs the stronger you get, the more calories your "newly built" muscles will burn even in your passive state of rest - so while you`re sitting on a couch or even sleeping in your bed you will be surprised what you will have achieved just in time for summer season six pack will appear below 13% (women 18%)
no, not for home application but any good fitness club / gym should have the ability to measure with infra red (it`s done directly on your bizeps) do it in the morning and without having done any work out / sports before ... don`t even cycle to the gym to get a more exact reading) to track your progress, repeated measurements once a month are sufficient there are certainly home devices on the market, some even integrated in scales for individual application - maybe others can chime in with recommendations
My gym has a few classes. One is stationary bikes they call cycle fit. Combined with a low calorie diet. Last two weeks I've lost a ton of inches off my waist.
74 or so weeks riding and reasonably good diet. Down 53 lbs. I started lifting about 2 weeks ago. I will be 50 in July. Image Unavailable, Please Login Before Image Unavailable, Please Login
My scale died, so have no clue what I weigh now. I just have one inch too go in waist sizes, want to be around 34 from current 35. I feel a lot better about myself now Vs being over weight..... 38 waist was getting tight 4 months ago. I'm not as crazy about being on a diet now, I will take a break and have a cheeseburger or some pizza. What I've noticed is I get full on less food now.
Updated pics from this week. Yes, I eat carbs. Rice, baked chips (in moderation) and some other stuff like bread on my sandwiches. I really knocked out the sugar. Image Unavailable, Please Login Image Unavailable, Please Login
I think knocking out sugars is the most important step. I only drink water at home, o.k. coffee in the morning. I cut out pops, beer and wine. I also cut out breads. I weighed myself yesterday at the gym. I'm down to 163 from 209ish. Now I'm working on building muscle.......
I need to lose more belly fat. I lost 130lbs but I can't get rid of the fat around my lower stomach, drives me nuts, I've considered lypo but I'd rather spend the money on racing and keep working it off but it's like a brick wall. Now: Image Unavailable, Please Login Before: Image Unavailable, Please Login
Great work Simon! You may need to tweak your diet just a tad and increase cardio a bit. Regardless, you look great!
Thanks, yeah I feel like I’m to the point where I may need to get some outside insight on what to do next. Up until now I’ve just been doing it on my own. No sugar, no fried foods, I quit eating meat because I just quick cooking it aside from fish, no bad carbs, etc etc. I mountain bike daily sometimes longer than others and throw some weight stuff in but could really use more of that. Sent from my iPhone using Tapatalk
You're in the ATL? Where do you ride? I need to get out more, but the weekdays are rough with my commute. sjd
I'm actually in the Braselton/Gainesville area now so up by Lake Lanier. We have Chicopee a few minutes away and there's a trail on the North GA campus it's short but good for a quickie. Out towards Atlanta in Canton Blankets Creek I think is one of everyone's favorites.