How to lose those last few kgs?
The information / discussion in the Cycling Health Forum is not qualified medical advice. Please consult your doctor.
-
- Posts: 1235
- Joined: Tue Dec 17, 2013 11:34 pm
How to lose those last few kgs?
Postby zill » Mon Jun 16, 2014 10:12 pm
Any advice on how to lose those last few kgs?
-
- Posts: 314
- Joined: Tue Feb 21, 2012 7:45 pm
- Location: Nort West N.SW.
Re: How to lose those last few kgs?
Postby Farmer Elvis » Mon Jun 16, 2014 10:25 pm
-
- Posts: 1235
- Joined: Tue Dec 17, 2013 11:34 pm
Re: How to lose those last few kgs?
Postby zill » Tue Jun 17, 2014 9:35 am
That is interesting but wouldn't rowing build upper body mass (e.g. muscles) hence make you gain more weight?Farmer Elvis wrote:Do something different, ie go for a run after a long ride. I was similar I'm 6'2" and got to 84kg wanted to get to sub 82 just couldn't do it with cycling and pretty good diet, no alcohol etc. started working on a rowing machine for 10 to 20mins after riding and it fell off
-
- Posts: 263
- Joined: Wed Jul 03, 2013 11:17 am
Re: How to lose those last few kgs?
Postby nailsaslegs » Tue Jun 17, 2014 9:57 am
-
- Posts: 10316
- Joined: Thu Sep 18, 2008 12:10 pm
- Location: Sydney
Re: How to lose those last few kgs?
Postby Nobody » Tue Jun 17, 2014 11:05 am
Try ditch meat and dairy for a month. Keep the rest of the stuff you eat as whole-food as possible and keep the fat intake low.zill wrote:Any advice on how to lose those last few kgs?
If you have a look at this link under BMI, you'll see you should be able to get to 22.5 as that's about the average for a person on a plant-based (plant only) diet. I'm about 22.5 after starting from 27.4 last year.
More info:
https://www.drmcdougall.com/health/education/" onclick="window.open(this.href);return false;
-
- Posts: 1426
- Joined: Fri Jun 07, 2013 8:51 pm
- Location: Canberra
Re: How to lose those last few kgs?
Postby lobstermash » Tue Jun 17, 2014 11:13 am
- wombatK
- Posts: 5612
- Joined: Thu Jul 10, 2008 9:08 pm
- Location: Yagoona, AU
Re: How to lose those last few kgs?
Postby wombatK » Tue Jun 17, 2014 4:11 pm
+1. You've done extremely well to shed 33 kg. The catch is that the morenailsaslegs wrote:Sounds ridiculous, but eat less
weight you lose, the less calories you'll burn on any exercise, including all
the incidental stuff. So you have to back off on the food side of the equation.
The biggest pitfall is that you've got to do it in a way you can sustain
for the rest of your life. This is where crash diets typically fail, especially
the meal-substitution shakes and the like.
While changing the types of food you eat can help, you don't need to go
vegetarian, dairy-free, gluten fee, low carbohydrate, high carbohydrate,
low fat, high fat, or whatever other fad comes up tomorrow.
Exercise doesn't have to be extreme - even long walks can help a lot
on cycling recovery days (keeps you from TV and snacking opportunities).
I haven't tried a rowing machine, but that ought to work wonders with
firming up your abdomen and improving your core strength - something
the bike riding doesn't build much on.
FWIW, I lost 23 kg to get to a BMI of 21 without following any particular diet,
not even calorie counting except to gradually substitute better choices
for poor choices and smaller portions for large portions.
Better choices meant reading nutrition labels and choosing lower calorie,
lower fat and lower sugar options - or ditching somethings for unprocessed
whole foods using nutrition data from online sites like calorieking or nutritiondata.
I understand where you are coming from - my abs, core strength and
central adiposity can best be described as needing attention. So, it is
hardwork and what you need to do isn't always obvious. Good luck with it.
Somebody has to do something, and it's just incredibly pathetic that it has to be us -Jerry Garcia
- casual_cyclist
- Posts: 7758
- Joined: Fri Feb 20, 2009 11:41 am
- Location: Kewdale
Re: How to lose those last few kgs?
Postby casual_cyclist » Tue Jun 17, 2014 5:24 pm
Another option is HIIT if you have less time. http://www.bodybuilding.com/fun/ultimat ... ogram.html" onclick="window.open(this.href);return false;
If you want something a bit more "out there", maybe consider 5:2. It's supposed to work. http://thefastdiet.co.uk/how-to-do-the-diet/" onclick="window.open(this.href);return false;
-
- Posts: 314
- Joined: Tue Feb 21, 2012 7:45 pm
- Location: Nort West N.SW.
Re: How to lose those last few kgs?
Postby Farmer Elvis » Tue Jun 17, 2014 10:01 pm
Didn't for me, but I only do it after riding, rarely on its own. I think it just gives my body that bit of extra fatigue. Everyone is different. It is very good for your core.zill wrote:That is interesting but wouldn't rowing build upper body mass (e.g. muscles) hence make you gain more weight?Farmer Elvis wrote:Do something different, ie go for a run after a long ride. I was similar I'm 6'2" and got to 84kg wanted to get to sub 82 just couldn't do it with cycling and pretty good diet, no alcohol etc. started working on a rowing machine for 10 to 20mins after riding and it fell off
-
- Posts: 1235
- Joined: Tue Dec 17, 2013 11:34 pm
Re: How to lose those last few kgs?
Postby zill » Wed Jun 18, 2014 8:59 pm
Yes but what happens if I can't sleep and wake up early due to hunger?nailsaslegs wrote:Sounds ridiculous, but eat less. I have been on a diet since January when I want plateau I eat less for a couple of days instead of consuming 9000kjs I consume 5000 instead. I also use a tracker app on my phone which keeps me accountable.
- wombatK
- Posts: 5612
- Joined: Thu Jul 10, 2008 9:08 pm
- Location: Yagoona, AU
Re: How to lose those last few kgs?
Postby wombatK » Wed Jun 18, 2014 10:54 pm
Good grief, don't let fear hold you backzill wrote: Yes but what happens if I can't sleep and wake up early due to hunger?
Seriously, if you do it gradually, you won't even notice. Each day or two, change one thing for the better, like making your serving size 10% smaller for one ingredient in your diet. Or change one ingredient for something better every other day.
Experiments show that when you gradually increase what's put on people's plates without telling them, they'll eat it and not feel the slightest bit over-full. Over a couple of weeks, you can even double what they're eating (and what they need) without them realising or leaving anything on their plate.
The converse works too - cut back slowly, and you won't even notice it. If you're worried your mind will play tricks on you, get your missus to do this secretly so you are blind to it happening (or pay me to come round your place and sneak stuff off your plate while you're not looking )
Somebody has to do something, and it's just incredibly pathetic that it has to be us -Jerry Garcia
-
- Posts: 155
- Joined: Mon Mar 21, 2011 2:35 pm
Re: How to lose those last few kgs?
Postby chriscole » Thu Jun 19, 2014 12:05 am
Do something other than cycling, specifically something using more core/torso/axial muscles more enthusiastically if you want to address your mid-section.
- casual_cyclist
- Posts: 7758
- Joined: Fri Feb 20, 2009 11:41 am
- Location: Kewdale
Re: How to lose those last few kgs?
Postby casual_cyclist » Thu Jun 19, 2014 12:44 am
A couple of months ago I did a 24 hour fast for no particular reason. I didn't find it difficult and wasn't particularly hungry. I have actually felt hungrier by 6 after having a smallish lunch at 12. Just have dinner the night before around 5 and you can easily fast until 5 the next day... you are not going to be hungry or waking up from hunger.zill wrote:Yes but what happens if I can't sleep and wake up early due to hunger?nailsaslegs wrote:Sounds ridiculous, but eat less. I have been on a diet since January when I want plateau I eat less for a couple of days instead of consuming 9000kjs I consume 5000 instead. I also use a tracker app on my phone which keeps me accountable.
-
- Posts: 263
- Joined: Wed Jul 03, 2013 11:17 am
Re: How to lose those last few kgs?
Postby nailsaslegs » Thu Jun 19, 2014 8:56 am
+1 for fasting! I do this usually before a big race a week out, last tiem was before Southern Valleys Tour in Feb, on the Friday, good way to lose the last bit, but expect to be rubbish on the bike. I have fasted on Friday then raced on the Sunday and bonked hard but that's to be expected and I wasn't concerned.casual_cyclist wrote:A couple of months ago I did a 24 hour fast for no particular reason. I didn't find it difficult and wasn't particularly hungry. I have actually felt hungrier by 6 after having a smallish lunch at 12. Just have dinner the night before around 5 and you can easily fast until 5 the next day... you are not going to be hungry or waking up from hunger.
-
- Posts: 1235
- Joined: Tue Dec 17, 2013 11:34 pm
Re: How to lose those last few kgs?
Postby zill » Thu Jun 19, 2014 9:25 am
What's the point if you do badly in a race?nailsaslegs wrote:+1 for fasting! I do this usually before a big race a week out, last tiem was before Southern Valleys Tour in Feb, on the Friday, good way to lose the last bit, but expect to be rubbish on the bike. I have fasted on Friday then raced on the Sunday and bonked hard but that's to be expected and I wasn't concerned.casual_cyclist wrote:A couple of months ago I did a 24 hour fast for no particular reason. I didn't find it difficult and wasn't particularly hungry. I have actually felt hungrier by 6 after having a smallish lunch at 12. Just have dinner the night before around 5 and you can easily fast until 5 the next day... you are not going to be hungry or waking up from hunger.
-
- Posts: 11
- Joined: Wed Jun 18, 2014 12:19 pm
Re: How to lose those last few kgs?
Postby small dog » Sat Jun 21, 2014 8:57 pm
1. Determine your caloric requirements. Equations can be found on the Net, and they are quite adequate.
2. Depending on the level of physical activity, multiply this number by something between 1.2 (for sedentary) to 1.6-1.8 (physically active)
3. Count calories you consume. For that you will have, at least for the first week or so, weigh your food and estimate its caloric value (there are plenty of references on the Net and plenty of apps for that)
4. Nutrient timing:
- do not exercise fasted, it leads to muscle loss
- before workout consume 30-40 g of protein (whey is the cheapest and easiest)
- within 20-30 minutes after workout consume another 30-40 g of protein with added sugar. Glucose is preferable, and is available from health shops. The amount of glucose varies from 20 to 100 g depending on the duration and the intensity of the workout. You will have to play with it until you find the right amount. protein and sugar post-workout prevent muscle loss.
- consider BCAAs. They have direct anabolic effect and further prevent muscle loss.
Another trick that is helpful is carbohydrate cycling. So you abstain from carbs for couple of days, then consume a lot of them, obviously, within caloric limits of the day. Usually carbs are consumed on the day of the workout.
You can also reduce caloric intake by +/-20% on non-workout days and increase it by the same amount on workout days.
From the top of my head I can recommend two books on the subject:
1. Better than Steroids by Dr.Warren Willey (natural bodybuilder)
2. Fat Loss Bible by Anthony Colpo (an Aussie cyclist himself)
Both books are very thorough, especially the second one.
Good luck.
- General Australian Cycling Topics
- Info / announcements
- Buying a bike / parts
- General Cycling Discussion
- The Bike Shed
- Cycling Health
- Cycling Safety and Advocacy
- Women's Cycling
- Bike & Gear Reviews
- Cycling Trade
- Stolen Bikes
- Bicycle FAQs
- Serious Biking
- Audax / Randonneuring
- Retro biking
- Commuting
- MTB
- Recumbents
- Fixed Gear/ Single Speed
- Track
- Electric Bicycles
- Cyclocross and Gravel Grinding
- Dragsters / Lowriders / Cruisers
- Children's Bikes
- Cargo Bikes and Utility Cycling
- Road Racing
- Road Biking
- Training
- Time Trial
- Triathlon
- International and National Tours and Events
- Cycle Touring
- Touring Australia
- Touring Overseas
- Touring Bikes and Equipment
- Australia
- Western Australia
- New South Wales
- Queensland
- South Australia
- Victoria
- ACT
- Tasmania
- Northern Territory
- Country & Regional
- The Market Place
- Member to Member Bike and Gear Sales
- Want to Buy, Group Buy, Swap
- My Bikes or Gear Elsewhere
- Cycling Brands
- Cannondale
- Garmin
- Giant
- Shimano
- Trek
Who is online
Users browsing this forum: No registered users
- All times are UTC+11:00
- Top
- Delete cookies
About the Australian Cycling Forums
The Australian Cycling Forums is a welcoming community where you can ask questions and talk about the type of bikes and cycling topics you like.
Bicycles Network Australia
Forum Information
Connect with BNA
This website uses affiliate links to retail platforms including ebay, amazon, proviz and ribble.