Best weight loss exercise vs age
Discussion
WestyCarl said:
Ball park calc is 1000 calories (4183kj) equates to 300 watts for an hour which is huge amount for amatuer cyclists.
More around 270 from what I've found but that is using Strava's efficiency calc which obviously will differ ever so slightly between humans.1 hour the other day at 271w was 988kcals.
Thales said:
ChocolateFrog said:
Almost all diet.
Avoid low fat stuff and eat healthy making sure you're in a calorie deficit and you'll lose weight.
Avoid low fat stuff? Just track your macronutrients on myfitnesspal and make sure that you're in a calorific deficit. It really is that simple.Avoid low fat stuff and eat healthy making sure you're in a calorie deficit and you'll lose weight.
Healthy eating doesn’t start in the kitchen, it starts in the supermarket.
Some very simple things you can do:
Don’t buy sugary breakfast cereal, buy oatmeal.
Don’t buy yoghurts - loaded with sugar
Don’t buy fruit juice - it’s just expensive sugary water
If you don’t put it in your trolley, you can’t eat it.
Skipping notf
kingjumprope is a great exercise, one of the best for practicability and cheapness. It's also great for bone density. I would guess as good as running.
https://uk.news.yahoo.com/14-best-calorie-burning-...
kingjumpropehttps://uk.news.yahoo.com/14-best-calorie-burning-...
okgo said:
WestyCarl said:
Ball park calc is 1000 calories (4183kj) equates to 300 watts for an hour which is huge amount for amatuer cyclists.
More around 270 from what I've found but that is using Strava's efficiency calc which obviously will differ ever so slightly between humans.1 hour the other day at 271w was 988kcals.
Either way upwards of 270 watts for a hour needs a very well trained cyclist.
WestyCarl said:
okgo said:
WestyCarl said:
Ball park calc is 1000 calories (4183kj) equates to 300 watts for an hour which is huge amount for amatuer cyclists.
More around 270 from what I've found but that is using Strava's efficiency calc which obviously will differ ever so slightly between humans.1 hour the other day at 271w was 988kcals.
Either way upwards of 270 watts for a hour needs a very well trained cyclist.
370 and I agree, well trained.
Ayahuasca said:
Lots of low fat stuff is high in sugar.
Healthy eating doesn’t start in the kitchen, it starts in the supermarket.
Some very simple things you can do:
Don’t buy sugary breakfast cereal, buy oatmeal.
Don’t buy yoghurts - loaded with sugar
Don’t buy fruit juice - it’s just expensive sugary water
If you don’t put it in your trolley, you can’t eat it.
I'm 6'1 200lbs and 14% bodyfat. I eat all of those things. I also train hard 6 days a week and track every calorie that I ingest. If I want to put on weight I increase my calorific intake by 400, if I want to lose weight I decrease by 400.Healthy eating doesn’t start in the kitchen, it starts in the supermarket.
Some very simple things you can do:
Don’t buy sugary breakfast cereal, buy oatmeal.
Don’t buy yoghurts - loaded with sugar
Don’t buy fruit juice - it’s just expensive sugary water
If you don’t put it in your trolley, you can’t eat it.
You can eat whatever you like, as long as it fits your macros. The problem is fatties have no self control and can't deal with being hungry.
slight tangent. I do wonder to myself if I should walk to my local gym instead of cycling there. 2 miles away. To cycle would take about 10minutes, walking probably 30-40min. I suppose the cycling would still burn more calories, but there is something about walking more that overall just feels better.
Thales said:
Ayahuasca said:
Lots of low fat stuff is high in sugar.
Healthy eating doesn’t start in the kitchen, it starts in the supermarket.
Some very simple things you can do:
Don’t buy sugary breakfast cereal, buy oatmeal.
Don’t buy yoghurts - loaded with sugar
Don’t buy fruit juice - it’s just expensive sugary water
If you don’t put it in your trolley, you can’t eat it.
I'm 6'1 200lbs and 14% bodyfat. I eat all of those things. I also train hard 6 days a week and track every calorie that I ingest. If I want to put on weight I increase my calorific intake by 400, if I want to lose weight I decrease by 400.Healthy eating doesn’t start in the kitchen, it starts in the supermarket.
Some very simple things you can do:
Don’t buy sugary breakfast cereal, buy oatmeal.
Don’t buy yoghurts - loaded with sugar
Don’t buy fruit juice - it’s just expensive sugary water
If you don’t put it in your trolley, you can’t eat it.
You can eat whatever you like, as long as it fits your macros. The problem is fatties have no self control and can't deal with being hungry.
Drop that sugary stuff and you can take a day off training and drop 20 pounds!
I shudder at the sound of macros - some dude on Facebook keeps on about them in annoying ads.
Ayahuasca said:
I am 6’2” 180 lbs and also 14% body fat. I train hard (martial arts and some gym) 5 days a week. I am 54 years old, and I cannot be bothered to count calories.
Drop that sugary stuff and you can take a day off training and drop 20 pounds!
I shudder at the sound of macros - some dude on Facebook keeps on about them in annoying ads.
You've been training for 3 years, wind your neck in. It is clear by your post on the previous page that fitness is relatively new to you - please do some research before you spout nonsense. Drop that sugary stuff and you can take a day off training and drop 20 pounds!
I shudder at the sound of macros - some dude on Facebook keeps on about them in annoying ads.
ambuletz said:
slight tangent. I do wonder to myself if I should walk to my local gym instead of cycling there. 2 miles away. To cycle would take about 10minutes, walking probably 30-40min. I suppose the cycling would still burn more calories, but there is something about walking more that overall just feels better.
Walking would burn more calories I would imagine just because of the time spent doing it. 10 minutes even at pro cyclist going full tilt numbers would still be burning a bit under 300 calories...Thales said:
Ayahuasca said:
I am 6’2” 180 lbs and also 14% body fat. I train hard (martial arts and some gym) 5 days a week. I am 54 years old, and I cannot be bothered to count calories.
Drop that sugary stuff and you can take a day off training and drop 20 pounds!
I shudder at the sound of macros - some dude on Facebook keeps on about them in annoying ads.
You've been training for 3 years, wind your neck in. It is clear by your post on the previous page that fitness is relatively new to you - please do some research before you spout nonsense. Drop that sugary stuff and you can take a day off training and drop 20 pounds!
I shudder at the sound of macros - some dude on Facebook keeps on about them in annoying ads.
Re the sugary stuff I was simply pointing out it is fairly easy to cut out some things that will help. Easier to have willpower in Tescos, sorry, Waitrose, than at home. Love and kisses.
okgo said:
Bit of a tangent but I’d say it’s fairly achievable for any bloke of 70-90kg to be able to get to being able to do it.
370 and I agree, well trained.
Not sure I'd agree with that. At 270ftp and 70kg your closing in on 4w/kg. Depending on your age that will likely need 8-10hrs per week training for at least a few years. (asusming your geneticaly "normal")370 and I agree, well trained.
370 ftp would give you over 5w/kg that would have you competitve in national races.
Edited by WestyCarl on Friday 13th December 12:06
being 46, and pretty fit since my early 20's i noticed a marked difference hitting 42, especially as i had to take a while out due to ill health - shedding fat has been far far harder than ever
a trusted personal trainer i've had for years and kept in touch with warned me away from HIT's as a casual way of losnig fat - for a few reasons, the biggest being injury - too much too fast too hard - you may be lucky and not get injured doing your HIT, but really really be careful , not only in hitting it too hard, but also too often while youve not recovered.
anyway thats my 2p worth - for me i'just run when i can, cycle when i can, and dont eat too late at night. it keeps me stable, but no brad pitt body, but then to get and keep that would unbalance my life far too much.
a trusted personal trainer i've had for years and kept in touch with warned me away from HIT's as a casual way of losnig fat - for a few reasons, the biggest being injury - too much too fast too hard - you may be lucky and not get injured doing your HIT, but really really be careful , not only in hitting it too hard, but also too often while youve not recovered.
anyway thats my 2p worth - for me i'just run when i can, cycle when i can, and dont eat too late at night. it keeps me stable, but no brad pitt body, but then to get and keep that would unbalance my life far too much.
Having done most of the above in an effort to combat middle-aged spread, the one that has actually worked is going keto. I've not changed my gym routine one little bit (3x 45 min sessions per week) but since starting keto mid jan have lost around 2 stone, most of that in the first 6 months. I wasn't what anyone would call obese in the first place (5'10", 85kg, quite muscular) but lost weight without trying. The main benefit I was looking for was mental actually, but this is good too.
We're continuing low carb/no carb as a lifestyle rather than a diet and can't say I miss the stodge. Every other approach took much management. This way I eat as much as I want, I just control composition. The keto bread recipe from the keto thread on PH has been a game changer as it was the only thing I missed. In fact, off to have a sandwich now.
We're continuing low carb/no carb as a lifestyle rather than a diet and can't say I miss the stodge. Every other approach took much management. This way I eat as much as I want, I just control composition. The keto bread recipe from the keto thread on PH has been a game changer as it was the only thing I missed. In fact, off to have a sandwich now.
One thing that also works for me is green tea. Not sure how or why or even if it works, but it seems to. I drink a lot of very strong jasmine green tea (the sort you get in Chinese restaurants) and it kills appetite and is great for energy when you have 60 mins of kick boxing sparring to get stuck into.
My routine is generally -
Litre of water, green tea, black coffee
Hour of martial arts
Porridge
.....
Sardines or tuna for lunch
......
Litre of water, green tea
Second hour of martial arts
....
Protein shake with raw egg
.....
Grilled chicken, vegetables for dinner
With occasional treat like biscuits or chocolate every now and then. Mostly now.
My routine is generally -
Litre of water, green tea, black coffee
Hour of martial arts
Porridge
.....
Sardines or tuna for lunch
......
Litre of water, green tea
Second hour of martial arts
....
Protein shake with raw egg
.....
Grilled chicken, vegetables for dinner
With occasional treat like biscuits or chocolate every now and then. Mostly now.
Ayahuasca said:
One thing that also works for me is green tea. Not sure how or why or even if it works, but it seems to. I drink a lot of very strong jasmine green tea (the sort you get in Chinese restaurants) and it kills appetite and is great for energy when you have 60 mins of kick boxing sparring to get stuck into.
green tea is a great appetite suppressant. I tried to get into it a while back, hate it. I do put matcha in my shakes though. It's nicer for me to use coffee in the same way. Although for a real boost pre gm, I use caffeine tabs/thiamineMacros are important if you think macros are important, otherwise, as you say, stay off the sweets.
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