Lose Weight on a Stationary Bike
Discussion
Hello,
I thought I would ask, at the end of last month I decided to buy myself a stationary bike, with the aim of losing weight. Now I have an app on my phone by Under Armour that allows me to track my calory intake. Now does anyone have any exercise tips that I could use? I generally do an hour a night doing okay riding nothing hard, and burn about 400 calories.
Now on my daily food intake, I eat about 1000 - 1200 calories. I drink 3 litres of water a day and only drink one or two cups of tea a day. But my daily food will be:
Breakfast:
2 pieces Wholemeal Bread toasted with Lighter Clover
Lunch
Chicken Salad with some Mayo (1 tablespoon)
Dinner
Most of my dinner meals are Meat - High Protein and Low Fat, with a Jacket Potato and Salad. I usually also have Spag Bol with Fresh Egg Pasta and Turkey Mince, so although I am eating Carbs they are not overly high. On Saturday I usually have a cheat meal, and then Sunday a Roast.
But I am not really a fan of Gyms, and cannot afford a Personal Trainer. I am just looking for Exercises that I could do on the bike and some at home. I may purchase some Kettle Bells as I don't have the room for Weights and a Bench. But I may get Dumbells?
I thought I would ask, at the end of last month I decided to buy myself a stationary bike, with the aim of losing weight. Now I have an app on my phone by Under Armour that allows me to track my calory intake. Now does anyone have any exercise tips that I could use? I generally do an hour a night doing okay riding nothing hard, and burn about 400 calories.
Now on my daily food intake, I eat about 1000 - 1200 calories. I drink 3 litres of water a day and only drink one or two cups of tea a day. But my daily food will be:
Breakfast:
2 pieces Wholemeal Bread toasted with Lighter Clover
Lunch
Chicken Salad with some Mayo (1 tablespoon)
Dinner
Most of my dinner meals are Meat - High Protein and Low Fat, with a Jacket Potato and Salad. I usually also have Spag Bol with Fresh Egg Pasta and Turkey Mince, so although I am eating Carbs they are not overly high. On Saturday I usually have a cheat meal, and then Sunday a Roast.
But I am not really a fan of Gyms, and cannot afford a Personal Trainer. I am just looking for Exercises that I could do on the bike and some at home. I may purchase some Kettle Bells as I don't have the room for Weights and a Bench. But I may get Dumbells?
TwistingMyMelon said:
How much do you want to lose
Pick an exercise you enjoy, otherwise, you will get bored
IMO I would buy a bike and get out in the fresh air with spring on the way
I would like to use a few stones if I am honest, but I am not expecting to lose it overnight. I enjoy the bike, I may buy a bike to use outdoors, but I do like the stationary bike, as I can use it indoors, I can also watch the tv or Netflix so it's not all bad. Pick an exercise you enjoy, otherwise, you will get bored
IMO I would buy a bike and get out in the fresh air with spring on the way
Losing weight in my experience is 90% diet, 10% excercise.
But if you only eat 1000-1200cal to begin with?! If you are able to lose 'a few stone' this would indicate you are fairly big. But these calories at should be making the weight fall off you already?
Are you sure about those calories?
But if you only eat 1000-1200cal to begin with?! If you are able to lose 'a few stone' this would indicate you are fairly big. But these calories at should be making the weight fall off you already?
Are you sure about those calories?
shakotan said:
Stick with the diet, forget the bike. 400kcals is virtually nothing in terms of losing weight, plus ultimately you'll be adding muscle which negates the minute weight loss.
This seems like bad advice? 400cals a day is not nothing, a healthy weight loss defecit is 500 cals, so it's a huge chunk of a healthy loss strategy. Also adding muscle would be the best thing for the OP to do, the more muscle you have the more calories you burn doing nothing.
And although he's said he wants to 'lose weight' I'm sure if he lost body fat, gained muscle, became leaner but stayed the same weight he'd still be happy.
In my opinion you're eating far too little to be exercising as well. You could maybe get away with 1200 cals with little exercise. That fewer calories AND exercise will leave you either drained, angry, or you'll end up having binges due to hunger.
Add some more food in there, natural yogurt + fruit, egg muffins, turkey breast slices, that type of thing.
Lanker22 said:
1200 calories is far too low...I eat more than that for lunch and I’m no fat ass.
Up the calories and up the exercise - maybe throw some weight training in there. You won’t be able to maintain 1200 calories in the long term.
Agree with the last sentence. 1200 isn't enough. More exercise may work, but too much cardio may make you hungry and the you will eat more.Up the calories and up the exercise - maybe throw some weight training in there. You won’t be able to maintain 1200 calories in the long term.
As for your 1200 calories for lunch? What else do you eat and how active are you? Pretty extreme in the context of the OP.
OP, some insight into age, sex, height, weight, shape, size, day job etc would help.
I’ve just added my Cals up and it’s 1400 today, I don’t take sugar in my tea, I will try taking in some fruit, as I work at a desk all day. I’m 32, 6ft and my latest weight is 16 so I would like to get that down to maybe 13 if possible.
I do try and eat more but l do find it hard without reaching for the junk food. I might add some pasta to the salad to bulk it up a little.
I do try and eat more but l do find it hard without reaching for the junk food. I might add some pasta to the salad to bulk it up a little.
rdb85 said:
I’ve just added my Cals up and it’s 1400 today, I don’t take sugar in my tea, I will try taking in some fruit, as I work at a desk all day. I’m 32, 6ft and my latest weight is 16 so I would like to get that down to maybe 13 if possible.
I do try and eat more but l do find it hard without reaching for the junk food. I might add some pasta to the salad to bulk it up a little.
more carbs (pasta) won't helpI do try and eat more but l do find it hard without reaching for the junk food. I might add some pasta to the salad to bulk it up a little.
Lanker22 said:
1200 calories is far too low...I eat more than that for lunch and I’m no fat ass.
Up the calories and up the exercise - maybe throw some weight training in there. You won’t be able to maintain 1200 calories in the long term.
You cannot out-exercise your appetite, it just doesn't work.Up the calories and up the exercise - maybe throw some weight training in there. You won’t be able to maintain 1200 calories in the long term.
Each pound of body fat holds 3500 calories, each hour of exercise will consume up to 1000 calories depending on intensity but try keeping that up for several hours AND then not increasing your calorie intake.
Your resting metabolism will get through around 100 calories an hour, the key is to reduce intake and then just wait it out.
1200 calories a day (or even less) of mainly protein with some small amounts fat and a large amount of green/fibrous vegetables is sustainable long term once the sugar cycle is broken. Your carb intake needs to be kept to an absolute minimum.
It takes some willpower over the first week but after that it becomes easier.
The protein intake is key for several reasons:
1. A calorie of carbs is equivalent to around 2 calories of protein as far as your bod's ability to access it is concerned.
2. Carbs are not required for survival, protein and a little bit of fat are, so it stops your body from eating itself to get the proteins you need.
3. A steady intake of protein during your waking hours will keep you blood-sugar levels almost flat, so no spikes and therefore your hunger is kept in check.
Three stone weight loss will take several months, expect to lose half a pound to one pound as day.
You should also expect your weigh to plateau for several days on the odd occasion, mainly due to water retention, so don't be disappointed by this.
You will need to stay off sugar and alcohol completely and avoid cheat days, as these will slow your progress very noticeably.
It takes a few days for the body to deplete energy stored in muscles and the liver before it will actually start to burn body fat.
If you carb load you will fill up these stores and then spend the next few days depleting them again, which then has no effect on your long term weight.
Once you get to your target weight, then up the exercise to maintain your weight and increase fitness, keep the carbs in check, and make weekly corrections if your weight starts to rise using the same method as above.
You will need to think about sufficient salt and other supplements to keep vitamins and mineral intake at the right level, depending on what foods you are eating.
It will help massively to educate yourself about all the food and drink you are consuming using Myfitnesspal or similar.
You will find that you need to avoid a lot of everyday things like milk, etc. to avoid sugar creeping back in.
Finally, and most importantly, drink at least 2 litres a of water a day and stay of artificially sweetened drinks.
Here are the thoughts of some cycling coaches
https://zwiftinsider.com/lose-weight/
One of the stationary bike sessions I do is called fat burner. It is an hour at a pace that is hard enough that I would get out of breath if I tried to talk at the same time. It claims to burn 600 calories in the hour
https://zwiftinsider.com/lose-weight/
One of the stationary bike sessions I do is called fat burner. It is an hour at a pace that is hard enough that I would get out of breath if I tried to talk at the same time. It claims to burn 600 calories in the hour
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