Thanks for the info.....49 year old that realized I was 100lbs over weight with a 38 BMI. Had the swimmer eating habits while lounging on the couch. Starting the 5 year plan to get to a healthy weight and bike with the group and race a crit. Thanks for the help and motivation. Nanaimo Bars are my Kryptonite
Great content as always guys, really helpful! I’m focusing on losing a bit of weight this first two months of the year while trying to increase my FTP back to what it used to be (currently around 3w/kg and the goal is 4w/kg). My principles are - Following a normal weight lose around 0.5kg per week: - Eat clean: No sauces, no bread, no alcohol, only drink water (and drink more), more veggies. One cheat day per week and 1 small treat during the rest of the week - Training plan: 12/15h per week - 3 easy days, 2 FTP/VO2Max (starting in Feb) or Long Z2 days and a Social Ride day - Fuel FTP or Long Z2 days properly and ride Fasted on the easy days Currently sitting at 80kg, let’s see if we can go back to 75kg and more decent power 😊 by March/April
Loved this video guys! Weight and body composition is a massive issue for me, now I'm older and doing more endurance style events i cannot get away with banging out an extra 100 watts up the climbs over my riding buddies. I managed to put weight on in 2019 despite a 12000km Year. Guys close to me think I'm super efficient on the bike and should do other sports to disrupt my system into burning calories.
Chad’s comment … if fat loss is on your agenda, Starbucks has no place in your life, is awesome. I took full advantage of SB coffees on my recent vacation, and yes, am going to get more focused on losing a few pounds now. Great video.
Wholeheartedly agree with Chad’s comment about dietary changes & fitness feeding off one another and seeing momentum build. Great podcast guys. I’m a competitive masters runner who’s in the process of shedding a few unnecessary pounds for some summer races
Have you considered keto/carnivore? Dr Ken Berry and Dr Sten Ekberg on YT will guide you. It can get you off insulin for sure and lose weight effortlessly and if I was in your position dealing with T2DM would be more critical than getting bike fit with it. Insulin is a fat storage hormone. I'm back on low (less than 50g) carbs a day as the last time I went carnivore (ie ZERO carb) I never gave myself time to get "fat adapted"- I lost 15kg (33lb) but my bike performance sucked(no glycogen/sugar)....so I started eating (too many) carbs again and here I am back at square one but this time I'm going for the weight loss again and whatever happens with the bike I'll deal with later.... (lots of riders eating zero carb on days off the bike and structured carb loading around ride days just as fuel for them).... Have a look into it, it may be what you need, best of luck !!
so i am 6'2" 250lbs already lost close to 30lbs to be calorie deficient I need to stay around 2500cals my question is when i do intensive workouts like 2-3 times a week and burn 2000-2300cal going flat out how much should i eat then should i account for calories burned if yes how much, when losing weight is better to get your heart beat up high (170-180bpm) or is it better to keep it under 140
Good question! LOTS of tips about fueling your workout while keeping weight loss goals in mind in the blog: www.trainerroad.com/blog/five-tips-for-training-and-weight-loss/
Love you guys. But this video is very general. Eating healthy foods is such a general terms which means so many things to people. Nutrition is a difficult subject to talk given recent science findings and different theories. Eating when you want or eating fruits/veggies is not supported by an science except epidemiology studies claiming benefits. Of course eating processed food is bad and so is sugar/carbs. Doctors and nutritionists are not the best sources of information in the US because they to follow the guidelines and they are very controversial. Many people have had success with low carb, high fat and high protein 1.3gr/kg and
The most important advice there is to fuel your workout first! Make sure you're nourished, especially on longer training rides. As Nate advised, too, don't put too much pressure on yourself and push yourself to those counter-productive 'crash' phases. Patience is key, and a calorie deficit *every* day doesn't sound like a sustainable, healthy approach. Take care of yourself, train hard, and fuel your workouts! :)
I heard a RUclipsr say "fat burns in the wake of carbs". If you don't have any carbs on you you almost can't ride. You need those 60% carbs to burn 40% fat out of a 1000 calories. It sounds counterintuitive at first. Like the coach said fuel your rides!
Not sure! The science and research isn't there yet, and is likely super individualized based upon how differently each person metabolizes cannabinoids, their dosage, lifestyle, etc.
don't eat as many carbs and junk food as Nate does. Sorry guys. But in my view you promote such a high carb diet which is neither healthy nor necessary for non elite riders.
It depends on the carb source. They promote high carb pre, during and post HARD days but normal to low carb the rest of the time. Considering most people shouldn't be doing more than 2 hard days a week, it isn't a constant high carb diet. During the off season (if you have one), where you're doing weeks at a time of shortish z2 only you can pretty much cut carbs out completely.
A lot of this is BS that doesn't apply to people over 30yo. i.e. For several years I rode 10,000+ km a week, and lost no weight. I rode 1000km in a week. A week later, nil weight loss. Weight loss is more often about stress mgt. You have to find the lifestyle that reduces dis-stress, and allows you to relax ..... and with that your appetite calms better. Then you rely on reduced eating to create the Calorie deficit. And of course, it's about a balanced healthy diet. Lots of vege/salad.
quit alcohol 100% and don't look back. that stuff works absolute wonders for packing the blubber on the belly
and beer makes man boobs due to more phytoestrogens than most other foods including soy.
@Cameron Hudock
Nope it doesn't work.
C'mon man, we all know this is a phishing scam.
Quitting it didn’t assist me in weight management to a meaningful degree but I agree wholeheartedly with quitting it. Done and no regrets :)
Thanks for the info.....49 year old that realized I was 100lbs over weight with a 38 BMI. Had the swimmer eating habits while lounging on the couch. Starting the 5 year plan to get to a healthy weight and bike with the group and race a crit. Thanks for the help and motivation. Nanaimo Bars are my Kryptonite
olson795 look for low carb approach. I lost 65lbs in one year and increased my FTP by 20%.
I hit 45 and my body just changed for the worse
Update?
Great content as always guys, really helpful!
I’m focusing on losing a bit of weight this first two months of the year while trying to increase my FTP back to what it used to be (currently around 3w/kg and the goal is 4w/kg). My principles are - Following a normal weight lose around 0.5kg per week:
- Eat clean: No sauces, no bread, no alcohol, only drink water (and drink more), more veggies. One cheat day per week
and 1 small treat during the rest of the week
- Training plan: 12/15h per week - 3 easy days, 2 FTP/VO2Max (starting in Feb) or Long Z2 days and a Social Ride day
- Fuel FTP or Long Z2 days properly and ride Fasted on the easy days
Currently sitting at 80kg, let’s see if we can go back to 75kg and more decent power 😊
by March/April
How did you get on?
Loved this video guys! Weight and body composition is a massive issue for me, now I'm older and doing more endurance style events i cannot get away with banging out an extra 100 watts up the climbs over my riding buddies. I managed to put weight on in 2019 despite a 12000km Year. Guys close to me think I'm super efficient on the bike and should do other sports to disrupt my system into burning calories.
Someone mentioned taking pictures of the food you eat. I've heard the Zero fasting app uses taking pictures to time stamp when you are eating.
Chad’s comment … if fat loss is on your agenda, Starbucks has no place in your life, is awesome.
I took full advantage of SB coffees on my recent vacation, and yes, am going to get more focused on losing a few pounds now. Great video.
Wholeheartedly agree with Chad’s comment about dietary changes & fitness feeding off one another and seeing momentum build. Great podcast guys. I’m a competitive masters runner who’s in the process of shedding a few unnecessary pounds for some summer races
I need advice as a Type 2 Diabetic how to lose weight. It's tough with insulin usage.
Have you considered keto/carnivore? Dr Ken Berry and Dr Sten Ekberg on YT will guide you. It can get you off insulin for sure and lose weight effortlessly and if I was in your position dealing with T2DM would be more critical than getting bike fit with it. Insulin is a fat storage hormone. I'm back on low (less than 50g) carbs a day as the last time I went carnivore (ie ZERO carb) I never gave myself time to get "fat adapted"- I lost 15kg (33lb) but my bike performance sucked(no glycogen/sugar)....so I started eating (too many) carbs again and here I am back at square one but this time I'm going for the weight loss again and whatever happens with the bike I'll deal with later.... (lots of riders eating zero carb on days off the bike and structured carb loading around ride days just as fuel for them).... Have a look into it, it may be what you need, best of luck !!
so i am 6'2" 250lbs already lost close to 30lbs to be calorie deficient I need to stay around 2500cals my question is when i do intensive workouts like 2-3 times a week and burn 2000-2300cal going flat out how much should i eat then should i account for calories burned if yes how much, when losing weight is better to get your heart beat up high (170-180bpm) or is it better to keep it under 140
Good question! LOTS of tips about fueling your workout while keeping weight loss goals in mind in the blog:
www.trainerroad.com/blog/five-tips-for-training-and-weight-loss/
Love you guys. But this video is very general. Eating healthy foods is such a general terms which means so many things to people. Nutrition is a difficult subject to talk given recent science findings and different theories.
Eating when you want or eating fruits/veggies is not supported by an science except epidemiology studies claiming benefits. Of course eating processed food is bad and so is sugar/carbs.
Doctors and nutritionists are not the best sources of information in the US because they to follow the guidelines and they are very controversial.
Many people have had success with low carb, high fat and high protein 1.3gr/kg and
Wait, is Nate saying Shazam for food? Seefood?
Does a calorie deficit have to be everyday? I wouldn't want to do it on the longer training days at the weekend
The most important advice there is to fuel your workout first! Make sure you're nourished, especially on longer training rides. As Nate advised, too, don't put too much pressure on yourself and push yourself to those counter-productive 'crash' phases. Patience is key, and a calorie deficit *every* day doesn't sound like a sustainable, healthy approach. Take care of yourself, train hard, and fuel your workouts! :)
I heard a RUclipsr say "fat burns in the wake of carbs". If you don't have any carbs on you you almost can't ride. You need those 60% carbs to burn 40% fat out of a 1000 calories. It sounds counterintuitive at first. Like the coach said fuel your rides!
Straight up donuts...🤣
How does marijuana use contribute to obesity (& "laziness" ), please? Be honest!
Not sure! The science and research isn't there yet, and is likely super individualized based upon how differently each person metabolizes cannabinoids, their dosage, lifestyle, etc.
Depends how well you control the munchies! Weed does help with recovery though as it relaxes you and helps you sleep.
don't eat as many carbs and junk food as Nate does. Sorry guys. But in my view you promote such a high carb diet which is neither healthy nor necessary for non elite riders.
They promote it because it makes sense :)
How high?
It depends on the carb source. They promote high carb pre, during and post HARD days but normal to low carb the rest of the time. Considering most people shouldn't be doing more than 2 hard days a week, it isn't a constant high carb diet. During the off season (if you have one), where you're doing weeks at a time of shortish z2 only you can pretty much cut carbs out completely.
A lot of this is BS that doesn't apply to people over 30yo.
i.e. For several years I rode 10,000+ km a week, and lost no weight.
I rode 1000km in a week. A week later, nil weight loss.
Weight loss is more often about stress mgt. You have to find the lifestyle that reduces dis-stress, and allows you to relax ..... and with that your appetite calms better. Then you rely on reduced eating to create the Calorie deficit.
And of course, it's about a balanced healthy diet. Lots of vege/salad.