How to cycle for weight loss - Page 5 - Cycling Mob: Road Cycling, Mountain Biking and More

06-05-2004, 07:01 PM

"psycholist" <[Only registered and activated users can see links. ]> wrote in message
news:c9tpin$4ru3$[Only registered and activated users can see links. ]...
>>
> I do core strength work. I believe that's important. Weight training,
per
> se, can actually result in gaining weight. If the goal is strictly weight
> loss, I'd opt for some core strength exercises that don't involve much in
> the way of weights. You can do a lot with crunches, pushups, chair dips,
> etc.

True. But someone who is 150 pounds at 10 percent bodyfat is in far better
shape than someone who weighs 150 pounds at 20 percent bodyfat. Weight alone
is not the issue(except for racers). We're not talking about becoming Mr
Olympia. Just general fitness, and nothing works better at building strength
than basic compound strength training exercises. Bench press, military
press, squat, deadlift. Difficult to duplicate with just bodyweight,
especially once one attains a basic strength level. :-)

06-05-2004, 08:38 PM

"psycholist" <[Only registered and activated users can see links. ]> wrote in message
news:c9t7vt$4k91$[Only registered and activated users can see links. ]...
>
> "Daniel Crispin" <[Only registered and activated users can see links. ]> wrote in message
> news:rapwc.210963$[Only registered and activated users can see links. ] ...
> > Hello,
> >
> > I am wondering if there is an easy way to dose my efforts toward weight
> > loss.
>
> <bunch of stuff snipped>
>
> Daniel,
>
> I see lots of folks who take up cycling for weight loss and never lose
> weight. Frankly, it's not exactly the best choice for weight loss because
> it's a non-weight-bearing activity and most folks who have real jobs can't
> do enough of it, or won't work hard enough at it, to get much benefit.
>
> What I've read and what I believe based on years of observing various
> riders, reading tons of stuff, etc. is that you absolutely will not lose
> weight if you don't ride with some intensity ... at least a couple of
times
> a week. There was a long time when the popular theory was that, if you
> spent all your time training in a certain, relatively easy, heart rate
zone,
> you were using fat as your fuel source instead of sugar. Therefore,
staying
> in that range all the time would make you lose fat. Great theory, but I
> never EVER saw that work for anyone.
>
> If you want to lose weight on the bike, you have to work HARD on the bike.

I put on some weight a couple of years ago from a thyroid condition. About
15 lbs, which doesn't sound like much but it was on me! It was largely due
to metabolism. However, I found that I began to lose the weight during the
cycling season, and the best thing I can advise is lots of long rides.
Intensity is good, but if fat burning is the goal, long, steady rides are
best- not necessarily fast, but steady. I began to burn fat, and during the
winter would work out at the gym. I guess the muscle toning and fat burning
kick started my slowed-down metabolism and made me burn energy more
efficiently. I lost all the weight I gained and then some, 20 lbs
altogether. ANd you won't just lose weight, you'll lose inches.I gained and
then lost a pant size.

As for intensity, like hills etc, I think once you build endurance, that
comes easier. Also as you lose weight, climbing is easier. So get those
miles and go for a couple of really long rides a week and you'll not only
lose the weight, you'll keep it off. And when your metabolism is working
faster, you won't gain too much during the winter, unless you totally stuff
your face and do nothing but watch tv for four months.

06-05-2004, 08:38 PM

"psycholist" <[Only registered and activated users can see links. ]> wrote in message
news:c9t7vt$4k91$[Only registered and activated users can see links. ]...
>
> "Daniel Crispin" <[Only registered and activated users can see links. ]> wrote in message
> news:rapwc.210963$[Only registered and activated users can see links. ] ...
> > Hello,
> >
> > I am wondering if there is an easy way to dose my efforts toward weight
> > loss.
>
> <bunch of stuff snipped>
>
> Daniel,
>
> I see lots of folks who take up cycling for weight loss and never lose
> weight. Frankly, it's not exactly the best choice for weight loss because
> it's a non-weight-bearing activity and most folks who have real jobs can't
> do enough of it, or won't work hard enough at it, to get much benefit.
>
> What I've read and what I believe based on years of observing various
> riders, reading tons of stuff, etc. is that you absolutely will not lose
> weight if you don't ride with some intensity ... at least a couple of
times
> a week. There was a long time when the popular theory was that, if you
> spent all your time training in a certain, relatively easy, heart rate
zone,
> you were using fat as your fuel source instead of sugar. Therefore,
staying
> in that range all the time would make you lose fat. Great theory, but I
> never EVER saw that work for anyone.
>
> If you want to lose weight on the bike, you have to work HARD on the bike.

I put on some weight a couple of years ago from a thyroid condition. About
15 lbs, which doesn't sound like much but it was on me! It was largely due
to metabolism. However, I found that I began to lose the weight during the
cycling season, and the best thing I can advise is lots of long rides.
Intensity is good, but if fat burning is the goal, long, steady rides are
best- not necessarily fast, but steady. I began to burn fat, and during the
winter would work out at the gym. I guess the muscle toning and fat burning
kick started my slowed-down metabolism and made me burn energy more
efficiently. I lost all the weight I gained and then some, 20 lbs
altogether. ANd you won't just lose weight, you'll lose inches.I gained and
then lost a pant size.

As for intensity, like hills etc, I think once you build endurance, that
comes easier. Also as you lose weight, climbing is easier. So get those
miles and go for a couple of really long rides a week and you'll not only
lose the weight, you'll keep it off. And when your metabolism is working
faster, you won't gain too much during the winter, unless you totally stuff
your face and do nothing but watch tv for four months.

06-05-2004, 08:38 PM

"psycholist" <[Only registered and activated users can see links. ]> wrote in message
news:c9t7vt$4k91$[Only registered and activated users can see links. ]...
>
> "Daniel Crispin" <[Only registered and activated users can see links. ]> wrote in message
> news:rapwc.210963$[Only registered and activated users can see links. ] ...
> > Hello,
> >
> > I am wondering if there is an easy way to dose my efforts toward weight
> > loss.
>
> <bunch of stuff snipped>
>
> Daniel,
>
> I see lots of folks who take up cycling for weight loss and never lose
> weight. Frankly, it's not exactly the best choice for weight loss because
> it's a non-weight-bearing activity and most folks who have real jobs can't
> do enough of it, or won't work hard enough at it, to get much benefit.
>
> What I've read and what I believe based on years of observing various
> riders, reading tons of stuff, etc. is that you absolutely will not lose
> weight if you don't ride with some intensity ... at least a couple of
times
> a week. There was a long time when the popular theory was that, if you
> spent all your time training in a certain, relatively easy, heart rate
zone,
> you were using fat as your fuel source instead of sugar. Therefore,
staying
> in that range all the time would make you lose fat. Great theory, but I
> never EVER saw that work for anyone.
>
> If you want to lose weight on the bike, you have to work HARD on the bike.

I put on some weight a couple of years ago from a thyroid condition. About
15 lbs, which doesn't sound like much but it was on me! It was largely due
to metabolism. However, I found that I began to lose the weight during the
cycling season, and the best thing I can advise is lots of long rides.
Intensity is good, but if fat burning is the goal, long, steady rides are
best- not necessarily fast, but steady. I began to burn fat, and during the
winter would work out at the gym. I guess the muscle toning and fat burning
kick started my slowed-down metabolism and made me burn energy more
efficiently. I lost all the weight I gained and then some, 20 lbs
altogether. ANd you won't just lose weight, you'll lose inches.I gained and
then lost a pant size.

As for intensity, like hills etc, I think once you build endurance, that
comes easier. Also as you lose weight, climbing is easier. So get those
miles and go for a couple of really long rides a week and you'll not only
lose the weight, you'll keep it off. And when your metabolism is working
faster, you won't gain too much during the winter, unless you totally stuff
your face and do nothing but watch tv for four months.

06-05-2004, 08:38 PM

"psycholist" <[Only registered and activated users can see links. ]> wrote in message
news:c9t7vt$4k91$[Only registered and activated users can see links. ]...
>
> "Daniel Crispin" <[Only registered and activated users can see links. ]> wrote in message
> news:rapwc.210963$[Only registered and activated users can see links. ] ...
> > Hello,
> >
> > I am wondering if there is an easy way to dose my efforts toward weight
> > loss.
>
> <bunch of stuff snipped>
>
> Daniel,
>
> I see lots of folks who take up cycling for weight loss and never lose
> weight. Frankly, it's not exactly the best choice for weight loss because
> it's a non-weight-bearing activity and most folks who have real jobs can't
> do enough of it, or won't work hard enough at it, to get much benefit.
>
> What I've read and what I believe based on years of observing various
> riders, reading tons of stuff, etc. is that you absolutely will not lose
> weight if you don't ride with some intensity ... at least a couple of
times
> a week. There was a long time when the popular theory was that, if you
> spent all your time training in a certain, relatively easy, heart rate
zone,
> you were using fat as your fuel source instead of sugar. Therefore,
staying
> in that range all the time would make you lose fat. Great theory, but I
> never EVER saw that work for anyone.
>
> If you want to lose weight on the bike, you have to work HARD on the bike.

I put on some weight a couple of years ago from a thyroid condition. About
15 lbs, which doesn't sound like much but it was on me! It was largely due
to metabolism. However, I found that I began to lose the weight during the
cycling season, and the best thing I can advise is lots of long rides.
Intensity is good, but if fat burning is the goal, long, steady rides are
best- not necessarily fast, but steady. I began to burn fat, and during the
winter would work out at the gym. I guess the muscle toning and fat burning
kick started my slowed-down metabolism and made me burn energy more
efficiently. I lost all the weight I gained and then some, 20 lbs
altogether. ANd you won't just lose weight, you'll lose inches.I gained and
then lost a pant size.

As for intensity, like hills etc, I think once you build endurance, that
comes easier. Also as you lose weight, climbing is easier. So get those
miles and go for a couple of really long rides a week and you'll not only
lose the weight, you'll keep it off. And when your metabolism is working
faster, you won't gain too much during the winter, unless you totally stuff
your face and do nothing but watch tv for four months.

06-05-2004, 08:38 PM

"psycholist" <[Only registered and activated users can see links. ]> wrote in message
news:c9t7vt$4k91$[Only registered and activated users can see links. ]...
>
> "Daniel Crispin" <[Only registered and activated users can see links. ]> wrote in message
> news:rapwc.210963$[Only registered and activated users can see links. ] ...
> > Hello,
> >
> > I am wondering if there is an easy way to dose my efforts toward weight
> > loss.
>
> <bunch of stuff snipped>
>
> Daniel,
>
> I see lots of folks who take up cycling for weight loss and never lose
> weight. Frankly, it's not exactly the best choice for weight loss because
> it's a non-weight-bearing activity and most folks who have real jobs can't
> do enough of it, or won't work hard enough at it, to get much benefit.
>
> What I've read and what I believe based on years of observing various
> riders, reading tons of stuff, etc. is that you absolutely will not lose
> weight if you don't ride with some intensity ... at least a couple of
times
> a week. There was a long time when the popular theory was that, if you
> spent all your time training in a certain, relatively easy, heart rate
zone,
> you were using fat as your fuel source instead of sugar. Therefore,
staying
> in that range all the time would make you lose fat. Great theory, but I
> never EVER saw that work for anyone.
>
> If you want to lose weight on the bike, you have to work HARD on the bike.

I put on some weight a couple of years ago from a thyroid condition. About
15 lbs, which doesn't sound like much but it was on me! It was largely due
to metabolism. However, I found that I began to lose the weight during the
cycling season, and the best thing I can advise is lots of long rides.
Intensity is good, but if fat burning is the goal, long, steady rides are
best- not necessarily fast, but steady. I began to burn fat, and during the
winter would work out at the gym. I guess the muscle toning and fat burning
kick started my slowed-down metabolism and made me burn energy more
efficiently. I lost all the weight I gained and then some, 20 lbs
altogether. ANd you won't just lose weight, you'll lose inches.I gained and
then lost a pant size.

As for intensity, like hills etc, I think once you build endurance, that
comes easier. Also as you lose weight, climbing is easier. So get those
miles and go for a couple of really long rides a week and you'll not only
lose the weight, you'll keep it off. And when your metabolism is working
faster, you won't gain too much during the winter, unless you totally stuff
your face and do nothing but watch tv for four months.

06-06-2004, 03:45 AM

"Daniel Crispin" wrote:
> I am wondering if there is an easy way to dose my efforts toward weight
> loss.

> Any trick that can tell me I am using the right effort for weight loss?

Ride lots.

If you're looking to lose a lot of weight in a short period of time, the
latest diet fad may be more effective than cycling. But if you're willing to
work at it, lose weight gradually, and keep it off (while improving your
overall fitness and energy level) cycling may be the ticket.

There's no magic formula, except that you must burn more calories than you
consume. Daily rides of 10-15 miles are good, but long weekend rides are
where you will really burn calories. Speed isn't the main thing. Yes, a
faster pace will burn more calories per hour, but riding the same distance
at a moderate pace (longer time in the saddle) is almost as good. Don't kill
yourself, but don't loaf either.

Combine a sensible diet (and smaller portions) with regular cycling and you
can't help but lose weight. After a long ride, you metabolism will stay high
for a couple of hours, helping you to burn calories.

Make cycling a life-long habit, not just something you're going to do for a
few months until you reach your target weight. The best way to do that is
make it fun, not something you have to endure. It may help to join a club or
ride informally with a few other people, especially on long rides.

> Someone told me that if I cannot
> speak without feeling a little out of breath that is the right zone... is
> that true?

That sounds like anaerobic threshold training, and is an effective way to
achieve fitness. But for weight loss it's all about miles.

> Also I have been trying to pedal faster. I used to pedal slow and hard
but
> after reading some books I now understand it's a really bad way to do it.

Initially, a fast cadence won't feel natural. Try for at least 75-80 rpms.
Lower gears and a faster cadence may increase your heart rate, but will be
easier on your legs.

> Last thing... what should I eat before and during training? I love pasta.
> I know they contain a lot of calories
> but that is the food I like. On the other hand they give lots of carbs so
> that can't be bad while training right?

Pasta is good, just be mindful of what you put on it.

> How about during training? I normal bring a Nutribar which is an meal
> replacement designed for weight loss.

Definitely don't starve yourself while you're riding, but keep the calorie
equation in mind (before, during, and after the ride). Normal food is just
as good (or better) than energy bars. Energy bars can be more convenient.
See what works best for you.

Good luck,
Art Harris

06-06-2004, 03:45 AM

"Daniel Crispin" wrote:
> I am wondering if there is an easy way to dose my efforts toward weight
> loss.

> Any trick that can tell me I am using the right effort for weight loss?

Ride lots.

If you're looking to lose a lot of weight in a short period of time, the
latest diet fad may be more effective than cycling. But if you're willing to
work at it, lose weight gradually, and keep it off (while improving your
overall fitness and energy level) cycling may be the ticket.

There's no magic formula, except that you must burn more calories than you
consume. Daily rides of 10-15 miles are good, but long weekend rides are
where you will really burn calories. Speed isn't the main thing. Yes, a
faster pace will burn more calories per hour, but riding the same distance
at a moderate pace (longer time in the saddle) is almost as good. Don't kill
yourself, but don't loaf either.

Combine a sensible diet (and smaller portions) with regular cycling and you
can't help but lose weight. After a long ride, you metabolism will stay high
for a couple of hours, helping you to burn calories.

Make cycling a life-long habit, not just something you're going to do for a
few months until you reach your target weight. The best way to do that is
make it fun, not something you have to endure. It may help to join a club or
ride informally with a few other people, especially on long rides.

> Someone told me that if I cannot
> speak without feeling a little out of breath that is the right zone... is
> that true?

That sounds like anaerobic threshold training, and is an effective way to
achieve fitness. But for weight loss it's all about miles.

> Also I have been trying to pedal faster. I used to pedal slow and hard
but
> after reading some books I now understand it's a really bad way to do it.

Initially, a fast cadence won't feel natural. Try for at least 75-80 rpms.
Lower gears and a faster cadence may increase your heart rate, but will be
easier on your legs.

> Last thing... what should I eat before and during training? I love pasta.
> I know they contain a lot of calories
> but that is the food I like. On the other hand they give lots of carbs so
> that can't be bad while training right?

Pasta is good, just be mindful of what you put on it.

> How about during training? I normal bring a Nutribar which is an meal
> replacement designed for weight loss.

Definitely don't starve yourself while you're riding, but keep the calorie
equation in mind (before, during, and after the ride). Normal food is just
as good (or better) than energy bars. Energy bars can be more convenient.
See what works best for you.

Good luck,
Art Harris

06-06-2004, 03:45 AM

"Daniel Crispin" wrote:
> I am wondering if there is an easy way to dose my efforts toward weight
> loss.

> Any trick that can tell me I am using the right effort for weight loss?

Ride lots.

If you're looking to lose a lot of weight in a short period of time, the
latest diet fad may be more effective than cycling. But if you're willing to
work at it, lose weight gradually, and keep it off (while improving your
overall fitness and energy level) cycling may be the ticket.

There's no magic formula, except that you must burn more calories than you
consume. Daily rides of 10-15 miles are good, but long weekend rides are
where you will really burn calories. Speed isn't the main thing. Yes, a
faster pace will burn more calories per hour, but riding the same distance
at a moderate pace (longer time in the saddle) is almost as good. Don't kill
yourself, but don't loaf either.

Combine a sensible diet (and smaller portions) with regular cycling and you
can't help but lose weight. After a long ride, you metabolism will stay high
for a couple of hours, helping you to burn calories.

Make cycling a life-long habit, not just something you're going to do for a
few months until you reach your target weight. The best way to do that is
make it fun, not something you have to endure. It may help to join a club or
ride informally with a few other people, especially on long rides.

> Someone told me that if I cannot
> speak without feeling a little out of breath that is the right zone... is
> that true?

That sounds like anaerobic threshold training, and is an effective way to
achieve fitness. But for weight loss it's all about miles.

> Also I have been trying to pedal faster. I used to pedal slow and hard
but
> after reading some books I now understand it's a really bad way to do it.

Initially, a fast cadence won't feel natural. Try for at least 75-80 rpms.
Lower gears and a faster cadence may increase your heart rate, but will be
easier on your legs.

> Last thing... what should I eat before and during training? I love pasta.
> I know they contain a lot of calories
> but that is the food I like. On the other hand they give lots of carbs so
> that can't be bad while training right?

Pasta is good, just be mindful of what you put on it.

> How about during training? I normal bring a Nutribar which is an meal
> replacement designed for weight loss.

Definitely don't starve yourself while you're riding, but keep the calorie
equation in mind (before, during, and after the ride). Normal food is just
as good (or better) than energy bars. Energy bars can be more convenient.
See what works best for you.

Good luck,
Art Harris

06-06-2004, 03:45 AM

"Daniel Crispin" wrote:
> I am wondering if there is an easy way to dose my efforts toward weight
> loss.

> Any trick that can tell me I am using the right effort for weight loss?

Ride lots.

If you're looking to lose a lot of weight in a short period of time, the
latest diet fad may be more effective than cycling. But if you're willing to
work at it, lose weight gradually, and keep it off (while improving your
overall fitness and energy level) cycling may be the ticket.

There's no magic formula, except that you must burn more calories than you
consume. Daily rides of 10-15 miles are good, but long weekend rides are
where you will really burn calories. Speed isn't the main thing. Yes, a
faster pace will burn more calories per hour, but riding the same distance
at a moderate pace (longer time in the saddle) is almost as good. Don't kill
yourself, but don't loaf either.

Combine a sensible diet (and smaller portions) with regular cycling and you
can't help but lose weight. After a long ride, you metabolism will stay high
for a couple of hours, helping you to burn calories.

Make cycling a life-long habit, not just something you're going to do for a
few months until you reach your target weight. The best way to do that is
make it fun, not something you have to endure. It may help to join a club or
ride informally with a few other people, especially on long rides.

> Someone told me that if I cannot
> speak without feeling a little out of breath that is the right zone... is
> that true?

That sounds like anaerobic threshold training, and is an effective way to
achieve fitness. But for weight loss it's all about miles.

> Also I have been trying to pedal faster. I used to pedal slow and hard
but
> after reading some books I now understand it's a really bad way to do it.

Initially, a fast cadence won't feel natural. Try for at least 75-80 rpms.
Lower gears and a faster cadence may increase your heart rate, but will be
easier on your legs.

> Last thing... what should I eat before and during training? I love pasta.
> I know they contain a lot of calories
> but that is the food I like. On the other hand they give lots of carbs so
> that can't be bad while training right?

Pasta is good, just be mindful of what you put on it.

> How about during training? I normal bring a Nutribar which is an meal
> replacement designed for weight loss.

Definitely don't starve yourself while you're riding, but keep the calorie
equation in mind (before, during, and after the ride). Normal food is just
as good (or better) than energy bars. Energy bars can be more convenient.
See what works best for you.

Good luck,
Art Harris