cycle training to lose muscle mass / fat
Discussion
Can you lose muscle mass as well as fat ( overall weight ) on a cycle trainer ?
Here's the problem , i'm fighting the dreaded middle age spread at( 45 ) 5'10 weight 95kg bmi 23 .
excercising every day for 20 miles on a Cybex 700 cycle trainer averaging 68 minutes to cover 20 miles best times so far 59minutes.
eating light breakfast , light lunch , no snacks , no evening meal lots and lots of fluid intake around 4 litres a day ( no alcohol ), also have fairly active job ,
trouble is my body shape is very muscular , will this be burnt up as well as fat through training .
Unfortunately I cant use a regular bike at work .....too much snow !!
The goal is to get down to 82 kg by July
Here's the problem , i'm fighting the dreaded middle age spread at( 45 ) 5'10 weight 95kg bmi 23 .
excercising every day for 20 miles on a Cybex 700 cycle trainer averaging 68 minutes to cover 20 miles best times so far 59minutes.
eating light breakfast , light lunch , no snacks , no evening meal lots and lots of fluid intake around 4 litres a day ( no alcohol ), also have fairly active job ,
trouble is my body shape is very muscular , will this be burnt up as well as fat through training .
Unfortunately I cant use a regular bike at work .....too much snow !!
The goal is to get down to 82 kg by July
Can you walk to work in the snow?
Walk 3 miles, twice a day. (To and from work.)
45 mins each way. (i.e. not ambling)
You will lose fat.
Also, stop consuming whatever food/drink you reckon makes you fat.
Alcohol has more calories than sugar.
If you want to lose weight, you will do it.
If you would 'like to' lose weight....you won't.
Walk 3 miles, twice a day. (To and from work.)
45 mins each way. (i.e. not ambling)
You will lose fat.
Also, stop consuming whatever food/drink you reckon makes you fat.
Alcohol has more calories than sugar.
If you want to lose weight, you will do it.
If you would 'like to' lose weight....you won't.
DBSV8 said:
Can you lose muscle mass as well as fat ( overall weight ) on a cycle trainer ?
We need some better 'expert' opinion, but my understanding is that for fat burning to occur, you first need to deplete your body's natural carbohydrate stores. This normall means exercising for at least 1hr, but ideally beyond 90mins. This does not necessarily mean very high intensity work of course.You will find that at these periods, muscle from inactive gruops will begin to deplete as the body basically 'robs Peter to pay Paul'.
DBSV8 said:
my body shape is very muscular , will this be burnt up as well as fat through training .
Unfortunately I cant use a regular bike at work .....too much snow !!
Ah yes, you're the bugger who's out in Siberia aren't you? Unfortunately I cant use a regular bike at work .....too much snow !!
With all that snow, I can highly recommend cross-country skiing as a very effective addition to your fat-burning repertoire.I Love Lamp said:
Skipping the evening meal will be counter productive.
I know it doesn't make sense, but the body works in strange ways.
By starving yourself of nutrients, fats and carbs in the evening meal(s), your body will just store more from the next meal.
If your body gets used to the exercise and 3 square meals a day, it learns that it's being fed and thus doesn't require the storage of these fats. Calorie deficit is key, but starving yourself will not work.
Different strokes for different folks. When I was losing weight I found that having eating a large breakfast, decent sized lunch and small snack or nothing at all in the evening suited me (and my body) very well. The weight dropped off rapidly with very little effort.I know it doesn't make sense, but the body works in strange ways.
By starving yourself of nutrients, fats and carbs in the evening meal(s), your body will just store more from the next meal.
If your body gets used to the exercise and 3 square meals a day, it learns that it's being fed and thus doesn't require the storage of these fats. Calorie deficit is key, but starving yourself will not work.
Yes, skipping meals might slow your metabolism slightly, but if (for example) it slows it 10% but you are dropping 25% of your calories in doing so, then you still come out on top. The biggest downside is being hungry, but if you can deal with that rather than snacking then it can be a valid tactic.
quite simply, to lose weight you will need to be working for longer than 30 minutes. a good hour long spinning session with varying incline and cadence should do the trick. vary it so one day is steep hills at a lower cadence then, faster spinning on the flat, then something between the two. on the next day, start with the fast, flat sprint, then a big hill, then something else. hte idea being taht your muscle dont start to remeber that a fast sprint always follows a steep hill!..... ok, its very simple but its stuff i have learnt from experience.
you need to get to the point whereby your body has used all its stored energy (carbohydrates which the body turns into glycogen - for most people this is approximately 2000kj) and you are ploughing into the muscle reserves.
this is what people experience when they "bonk", they have burnt up all the stored glycogen in their body but are not replacing it quick enough whilst training or racing. also remember that the thirty minutes or so after training is when you are most likely to want to eat something and anything you do eat could ruin the last 90 minutes exercise....
you need to get to the point whereby your body has used all its stored energy (carbohydrates which the body turns into glycogen - for most people this is approximately 2000kj) and you are ploughing into the muscle reserves.
this is what people experience when they "bonk", they have burnt up all the stored glycogen in their body but are not replacing it quick enough whilst training or racing. also remember that the thirty minutes or so after training is when you are most likely to want to eat something and anything you do eat could ruin the last 90 minutes exercise....
thanks
session on the bike according to the display is around 250w ( level 12 ) on the machine for 60 minutes ,I Don't feel hungry with all the fluid intake , guess it will take a bit of time to see overall results ,
guess ing I am eating around 1000-1500 calories a day and burning in excess of 2000 so in theory I should lose weight
idea is to lose overall weight from 95-82 kg and if this includes burning excess muscle mass thats fine ,
less of a weight to carry up hills
session on the bike according to the display is around 250w ( level 12 ) on the machine for 60 minutes ,I Don't feel hungry with all the fluid intake , guess it will take a bit of time to see overall results ,
guess ing I am eating around 1000-1500 calories a day and burning in excess of 2000 so in theory I should lose weight
idea is to lose overall weight from 95-82 kg and if this includes burning excess muscle mass thats fine ,
less of a weight to carry up hills
Get Karter said:
Can you walk to work in the snow?
Walk 3 miles, twice a day. (To and from work.)
45 mins each way. (i.e. not ambling)
You will lose fat.
Also, stop consuming whatever food/drink you reckon makes you fat.
Alcohol has more calories than sugar.
If you want to lose weight, you will do it.
If you would 'like to' lose weight....you won't.
thanks office is about 1 km from accomodation normally walking 4-5 times aday ( can't go outside the perimetre unfortunately because of bears ) Walk 3 miles, twice a day. (To and from work.)
45 mins each way. (i.e. not ambling)
You will lose fat.
Also, stop consuming whatever food/drink you reckon makes you fat.
Alcohol has more calories than sugar.
If you want to lose weight, you will do it.
If you would 'like to' lose weight....you won't.
no alcohol at all for 2 months company policy.......food out here is bloody awfull canteen only , greasey stodgey and fatty (even salads are loaded with mayo !! its typical Russian style ,So trying best to have small portions and balance with fruit and cereals
DBSV8 said:
Get Karter said:
Can you walk to work in the snow?
Walk 3 miles, twice a day. (To and from work.)
45 mins each way. (i.e. not ambling)
You will lose fat.
Also, stop consuming whatever food/drink you reckon makes you fat.
Alcohol has more calories than sugar.
If you want to lose weight, you will do it.
If you would 'like to' lose weight....you won't.
thanks office is about 1 km from accomodation normally walking 4-5 times aday ( can't go outside the perimetre unfortunately because of bears ) Walk 3 miles, twice a day. (To and from work.)
45 mins each way. (i.e. not ambling)
You will lose fat.
Also, stop consuming whatever food/drink you reckon makes you fat.
Alcohol has more calories than sugar.
If you want to lose weight, you will do it.
If you would 'like to' lose weight....you won't.
no alcohol at all for 2 months company policy.......food out here is bloody awfull canteen only , greasey stodgey and fatty (even salads are loaded with mayo !! its typical Russian style ,So trying best to have small portions and balance with fruit and cereals
Good luck!
I can't offer any advise but you're getting much better advise from others anyway, but just FYI:
5'10" and 95kg is BMI of 30 - i.e. obese
5'10" and 82kg is BMW of 25.9 - i.e. slightly overweight
I know BMI is useless if you have muscle though, I was playing tennis at a county level 7 times a week and was still overweight
5'10" and 95kg is BMI of 30 - i.e. obese
5'10" and 82kg is BMW of 25.9 - i.e. slightly overweight
I know BMI is useless if you have muscle though, I was playing tennis at a county level 7 times a week and was still overweight
AyBee said:
I can't offer any advise but you're getting much better advise from others anyway, but just FYI:
5'10" and 95kg is BMI of 30 - i.e. obese
5'10" and 82kg is BMW of 25.9 - i.e. slightly overweight
I know BMI is useless if you have muscle though, I was playing tennis at a county level 7 times a week and was still overweight
BMI is very misleading , unfortunately as highlighted I have a very muscular build which is heavy , thighs for example are rock solid, guessing that if you took the stats on height and weight for Arnie in his prime he would have been classified as overweight / obese .5'10" and 95kg is BMI of 30 - i.e. obese
5'10" and 82kg is BMW of 25.9 - i.e. slightly overweight
I know BMI is useless if you have muscle though, I was playing tennis at a county level 7 times a week and was still overweight
Anyway starting to see results dropped 2kg over a 4 week period of training so far
Ok so....
First of all calculate your Basal Metabolic Rate. This is the calorific value you need for your body to not go in to starvation mode and burn muscle. The BMR is the measure of calories required to run your body with ZERO exercise i.e, just you, lying on the bed all day running your organs and keeping body heat up.
From here you have a value that no matter what you MUST eat to keep healthy - of course this value should be good calories and not bad ones.
Exercise-wise, for effective fat burn you do not want to be doing loads of high cadence spinning with hills and high HR - yes you WILL lose weight but not most effectively as you move in to anaerobic which not only tires you faster but depletes your energy stores so fast that the body doesn't go to fat to burn as it's then easier, in this exercise state, to burn protein - MUSCLE.
So to best burn fat using CV exercise (run, cycle, row, xtrain) you want long runs concentrating more on time than speed. You want to be in HR zone 2-3 for as long as possible. Going 10km at 10km/h or 10km at 13km/h doesn't burn as much extra calories as you may think.
Example would be I spent 1.5h on treadmill on Sunday at 9.5km/h. This was a 14km run and burned 1000Kcals - not only was this a good number of Kcals to take out of the way but it was all done under 150bpm so hopefully still in the more effective fat burning zones than if I'd run harder for maybe 20mins less and run at 160-170bpm.
So.. in summary..
1. Don't eat less than BMR
2. Eat Healthy
3. Long exercise period of zone 2-3 HR (for me that's 130-140bpm)
4. Keeping doing some weights after CV to help the metabolic burn last longer
First of all calculate your Basal Metabolic Rate. This is the calorific value you need for your body to not go in to starvation mode and burn muscle. The BMR is the measure of calories required to run your body with ZERO exercise i.e, just you, lying on the bed all day running your organs and keeping body heat up.
From here you have a value that no matter what you MUST eat to keep healthy - of course this value should be good calories and not bad ones.
Exercise-wise, for effective fat burn you do not want to be doing loads of high cadence spinning with hills and high HR - yes you WILL lose weight but not most effectively as you move in to anaerobic which not only tires you faster but depletes your energy stores so fast that the body doesn't go to fat to burn as it's then easier, in this exercise state, to burn protein - MUSCLE.
So to best burn fat using CV exercise (run, cycle, row, xtrain) you want long runs concentrating more on time than speed. You want to be in HR zone 2-3 for as long as possible. Going 10km at 10km/h or 10km at 13km/h doesn't burn as much extra calories as you may think.
Example would be I spent 1.5h on treadmill on Sunday at 9.5km/h. This was a 14km run and burned 1000Kcals - not only was this a good number of Kcals to take out of the way but it was all done under 150bpm so hopefully still in the more effective fat burning zones than if I'd run harder for maybe 20mins less and run at 160-170bpm.
So.. in summary..
1. Don't eat less than BMR
2. Eat Healthy
3. Long exercise period of zone 2-3 HR (for me that's 130-140bpm)
4. Keeping doing some weights after CV to help the metabolic burn last longer
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