Weight / Fat loss

If it's one of those scales that measures bodyfat by sending electricity through your system, holding on water can screw up the measurements quite easily :)

8.5 hour of running, fair play! How did you find it?

just under half running then the rest was walking. all the gory details are in the running thread. :)

Any basic tips for 'gamifying' some early morning fitness/weight loss cycling efforts?

I ride through Victoria Park each morning, and my new big idea is to leave an hour earlier a few times a week and spend an hour riding high intensity around the park. I have a HRM, so some stuff involving that could be interesting. Would instinctively aim for maintaining a high average speed, but the paths are mixed use and there is a road crossing to consider twice each lap...

03/01/17 -105.9kg
17/01/17 - 103.9kg
31/01/17 - 101.7kg
07/02/17 - 99.2kg
07/03/17 - 97.4kg
04/04/17 - 98.1kg
05/15 - Holidays
06/17 - Back on it
10/07/17 - 96.5kg
24/07/17 - 94.2kg
22/08/17 - 91.7kg

Pretty happy with how things are going. Cycled 2000 km in the last two months which has really got my fitness up. Started the new year with a target of 85kg at 185cm, which is now starting to look realistic.

This week I have been mostly riding more further and eating more better, and the results so far are positive. For reference my height is 5ft10” and my target weight is 10st 9lb, a loss of about 10% and which would put my BMI at 21.3 – right in the middle of the healthy weight sector as designated by the NHS calculator: http://www.nhs.uk/Tools/Pages/Healthyweightcalculator.aspx.

17/08/2017 – Weight: 11st 11lb and 1/4. BMI = 23.6
24/08/2017 – Weight: 11st 7lb and 3/4. BMI = 23.2

To do this I’ve effectively increased the distance cycled by about 110%. My average weekday miles have increased from 15 to 31.3miles by getting up an hour or so earlier and doing laps of Victoria Park before (five laps) and after (one lap) work. I’ve added in at least one set of ten reps of both push ups and sit-ups per day, although I’m not sure what, if any, effect that is having at this stage – I’m intending to gradually up that to help get some upper body tone.

My diet hasn’t really changed too much, other than I’m just ‘trying to be good’. At the moment a typical day involves a couple of slices of brown bread with peanut butter for breakfast, a chicken breast skewer from Sainsburys’ hot counter and microwave rice for lunch and things like pan-fried fish and vegetables, chilli con carne and skinless chicken thighs and home-made vegetable rice for dinner. I’ve cut out any diet fizzy drinks at work, chocolate, sweets and am eating more fruit and snacking on stuff like humous and crackers, if at all. Rather importantly I’ve not had a drink this week. I’m not going to go alcohol free, but instead just keep it to social occasions and, where possible, drink vodka over beer.

As the first week shows a loss I’m happy, but it remains to be seen whether this routine is going to keep getting my weight down at a steady rate. I’m not convinced it will, but I will give it about six weeks before weighing up any major changes to it. Thus far, I’m at least not finding any of it a hassle/chore, and if anything have rediscovered a love of cycling – I’m now looking forward to getting up and riding every day. Having a 6 month old baby means it’s basically impossible to dedicate time to exercise at the weekend, but I might look to factor in an hour or so for a run (spits on ground). The extra daylight and generally tolerable weather is great for the time being, but I’m not too sure how the clock change/winter will impact things. At the very least I’ll probably need to do all the additional mileage before work, as the park closes at dusk and I don’t fancy riding distance in the dark anyway. I could add in a walk to work (7miles) here or there, too. Will cross that bridge when I come to it.

2nd Jan 17 - 116kg

2nd May 17 113.1kg

4th June 17 - 108.2kg

28th July 17 - 104.7kg

24th August 17 - 99.7kg

Last time I was under 100kg was October 2014! Woop!

Bloody well done - think how much 16kg feels when its your airport luggage getting weighed
( frightening eh ? )

Or go down Sainsbos and stick 32 tubs of marge in a basket.

Thanks.

I have an old backpack that I add weight to every time I weigh myself to remind me of what I was carrying around.

Wouldn't bother going for a run if you're short on time. A really intense 20 minute HIIT/Tabata workout will burn a lot more calories.

Brown bread will have quite a bit of sugar in it -rice crackers are an excellent vehicle for peanut butter

Shocked to weigh myself this morning and go over the 100kg mark. Weight loss programme starts today.

I'll try that, but I'm a bit worried I'll bonk. Although, having said that, I've not felt near to it on the current intake, so perhaps it's unnecessary.

On a separate note, I walked 6.2 miles this morning and Strava says it used 986 calories. I'm trying to compare that with the 24mile ride I did yesterday morning which Strava says used 580kj ('energy output').

The more I try to compare these two efforts, the more I'm getting confused. Do they compare in anyway?

On a separate note, I walked 6.2 miles this morning and Strava says it used 986 calories. I'm trying to compare that with the 24mile ride I did yesterday morning which Strava says used 580kj ('energy output').

580kj is ~139kcal.

However, calorie estimations usually have human inefficiency factored in, so they will be 4-5 times higher than the direct conversion of the energy required to perform that action.

This puts it better than I can: http://mccraw.co.uk/powertap-kilojoules-and-calories/

tl;dr assuming 580kj = 580kcal will not be wildly off

I'm still confused (dumb). Which of the two had burnt more energy? Is there a way to convert one into the other in order to compare? Did a 27 mile ride today and the app was showing calories instead of KJ - 704, which would suggest I'm better off just walking to work.

Two weeks in and the results are less impressive, but still going in the right direction. This is probably due to the large quantities of beer, wine, pizza and chicken over the bank holiday but, as mentioned, at this point I’d rather keep things a bit more informal where it comes to dieting and cutting things out completely, as I’m sure that doing so will tend to make me miserable to an extent that it will outweigh the benefits of losing pounds. That being said, I’m very aware that I can’t have it both ways, so I’m in a bit of a quandary. I have a wedding this weekend, and a birthday the following one – I’ll just have to summon more will power to limit my intake of delicious calories.

17/08/2017 – Weight: 11st 11lb and 1/4. BMI = 23.6
24/08/2017 – Weight: 11st 7lb and 3/4. BMI = 23.2
31/08/2017 – Weight: 11st 6lb and 1/2. BMI = 22.9

Want to burn less that 400 cal in 90 mins?? Bikram Yoga is for you. It has so many benefits and I have yet to find the downside. Burning calories is not a side effect to its real benefits.

NB Bikram Yoga and 'hot yoga' are NOT the same thing.

I find that 1200 cal in 90min figure very hard to believe based on my own powermeter-measured cycling efforts.

See also: "Women burned 330 calories and men 460 per 90-minute session, according to his research. That’s roughly the equivalent of walking briskly at about 3.5 miles per hour for 90 minutes."

http://www.cpr.org/news/story/why-hot-yoga-might-not-burn-many-calories-you-thought

Has anyone made a diet plan that meets all the 'recommended daily intakes' of various stuff?

You know, if we're supposed to eat 30g of fibre and 25g per meal of protein, blah blah blah, I'm curious to see a normal food plan for a day/week that meets all of these.

Huel thread >>>>>

"normal food"

I'm just wondering if all the recommendations are actually possibly to obtain with normal food, within the recommended calorie limits and without any supplementation.

Dunno how far down the rabbit hole you want to go...

Protein and veg/fruit/omegas is easy.
Getting all vitamins and minerals 100% on one day...nope...perhaps some dieticians has a week plan, but I surely don't manage that.

Even though I hit protein/veg and all that, magnesium and some vits tend to be low.

Protein and veg/fruit/omegas is easy.
Getting all vitamins and minerals 100% on one day...nope

I don't want to do it, I get all my nutrients from beer already, I just want to see it written out by someone.

I fear it is the Googles then :)

Though my quick search only turns up a Daily Mail (ergh!) example diet.

Note that the official recommended protein intake is low, may not be a problem for you but those diets may be low on protein (for a lifter)

It's just curiosity. I thought given they're recommended some dietician might've got off their fat arses and made an example daily diet that actually met government suggestions. Wishful thinking?

https://www.ncbi.nlm.nih.gov/books/NBK221374/
https://www.ncbi.nlm.nih.gov/books/NBK221374/table/ttt00002/?report=objectonly