Losing weight while starting with lifting weights is a sign your diet is on point. When you start going to the gym, you body will hold more water to help your body restore the small muscle tears. If I don't change my diet and I start lifting again, I usually gain 3lbs in the first week and then it slowly goes down again. That is why I never add weight lifting in my first week when i want to lose weight. So kudos on losing weight. My first week went ok. I managed to exercise 4 times per week. I did intermittent fasting in the weekend. Lost about 1kg. Next week will be a challenge because of my travel plans. I'll probably book a hotel with a gym or go for a walk.
Haha, also eating chicken, rice, broccoli and greek yoghurt now. Guess I'm joining the challenge. Working towards going the gym, for now it's just cardio. Need to work on my deep squat before I go to the gym want to do 5x5 also, use to do that long time ago as well. Big support from here, hope you make it! Keep it up!
I never knew about the water / extra little bit of weight that happens when you start working out. That explains some of my past exasperation at working out and seeing the scale go up rather quickly! Keep up the good work, everyone 💪
As I consider Monday to be the start of my week (and my weigh-in day), I will post my weekly accountability update on Monday. Week 1 - down 1lb. I will rate the week as OK overall, but not great. Activities: 4x walking (90 min each), 3 bike rides (ave 2 hrs each). The final ride of the week (Sunday) was my best workout, 2.5 hours at a solid tempo pace. What I did not do was get in any resistance work. I let myself fall to an excuse of having a busy work schedule. While I did have a busier than average work schedule, missing the resistance workouts and a few more bike rides was the result of lazy decision making. My eating for the week was OK, that is reflected in the 1lb weight loss even though I had a relatively light week of activities. If this week ends up being the worst week of my progression, then I will be doing great, if weeks like this end up being the norm, then I will have under performed. I appreciate your videos and updates and for the opportunity to participate and add to the accountability for everyone.
Last week my weight spiked up +2kg (up to 89 from 87kg) after a weekend with high volume/low-intensity riding on my bike. Fluid-retention.. All gone now with my normal recovery days / hitting my nutrition & energy-targets. If I were to offer two ideas to your table, 1) dont eliminate food-options, but choose ample amounts of "good" foods and macros and there will be less room for the "bad" and 2) dont cut calories back too much, your body will throw everything back against you to counter your efforts. Our bodies can be formidable opponents :)
I love this challenge! I'm trying to go from 72 to 60 but I'm stuck on a plateau at 69 for 4 weeks now due less time for physical activity than before. Great insights. You can do it
Well done on heading downwards. The speed doesn’t matter, the direction does. Not a downwards week for me, 98.7 (+0.5kg) but I wasn’t terribly surprised. Bonked badly on a long ride and didn’t do any other exercise all week, and ‘recovered’ a bit too readily. Press-ups, kept to the routine. Only doing 10 at the moment, and not going up this week. Feel like it makes sense to have a decent base before starting to increase. A thought: would you consider starting a facebook group? Easier to read lots of comments etc, and might be easier to disaggregate between the discussions on points raised in the video and everybody’s progress updates
For sure it's water retention fluctuations, bowel movements play a role as well and rice and chicken can definitely slow that down ^^ .You're doing great !! for sure mixing up your diet will help a lot mentally, eating the same thing every day must be incredibly draining. Simple suggestions for alternatives : for chicken, you can sub it out for grilled salmon, or other fish which can either fry in pan with a spoon of olive oil + seasoning, or in the oven for like 10-15 minutes with some lemon juice, olive oil, seasoning. Also, grilled tofu, and the occasional lean cut of beef. You can also take some yogurt, add herbs, lemon juice, a spoon of olive, some salt and pepper and is great to go with the chicken / salmon. All high protein, lean and healthy options. For the broccoli, most veggies are a great alternative as long as they are not drenched in oil. My low-effort go-to : spinach, simply with a bit of garlic, salt and pepper ; those frozen veggie mixes which you can steam or "stir fry" (don't need a ton of oil), with some garlic and / or onion, and of course some seasoning. And also a simple lazy ratatouille : throw zucchini, eggplant, tomato, garlic, a bit of olive oil, seasoning etc in a big pot and let stew.
Good job staying positive. 700 watts is solid power for 30 seconds! I'm weighing myself everyday and taking the average over seven days - I think I remember Will Tennyson taking about doing it that way to account for fluctuations which are quite natural. Hope the 10k went well!
The fact that you've not lost (water) weight so far is good, because it means that your glycogen stores are not yet depleted, which is something you want to avoid as much possible. Every g of glycogen binds 4 ml of water and the loss of it is often misinterpreted as successful fat loss and also one of the reason for the yoyo effect. If I would have to give you an advice, it would be to stick to z1-z2 only while also eating 30-50g carbs/h. It helps with glycogen depletion, and you're going to feel a lot less hungry afterwards. Besides that I would start with a much lower deficit like 300-500 kcal and "milk" it for as long as possible, because your body will adapt inevitably and you'll have to decrease your calorie intake continuously. If you start with a too high deficit you will reach the point where you feel like shit and can't go lower or train more too soon.
I concur - fuel for the ride (pre-/during-/post-carbs) so you dont run yourself depleted => cause cravings afterwards and your body will start to resist your efforts by lowering your BMR.
I lost weight by running ultramarathons. Aiming for 1 hour under the cutoff for a 50k, then a 50 miler, and next year a 100 miler. Literally impossible without losing weight
Slowly and surely. Overall I weigh less than last week. But day to day it moves up and down 1 thing I made sure I am above min cals... Meal prep helps it helps a ton. For me when I work 12 hour days it helps me Happy training
Calories out has to be less than calories in. Muscle weighs more than fat. I use MyFitnessPal and scan my meals. On my two rest days I consume less calories than a workout day. I have gone from 86kg to 71kg and feel so much better for it.
The quickest and best way to lose body fat is with strength training, whole body exercises, and most importantly, lots of protein in your diet. 1.6g per kilo of body weight is a good start.
I don't care what diet you are on , pretty soon you will feel as if your 'e running on empty. Once the glycogen stores are gone you will feel knackered about and just end up lolling about unable to think straight. It is important to conserve those stores by concentrating on light exercise. That was my experience anhyow. Dead easy to train hard when well fed but on a calorie deficeit? Unless you are on gear (so they say) its a nightmare.
@@JMower just like training, perhaps an occational "kcal-recovery" week can be a good thing. For instance 3 weeks in deficit, followed by 1 week of "maintainance/zero deficit"? Sure, it pushes the timeline but if one add longevity to the mix there is no real deadline :)
Weight loss is not hard at all. You just choosed stupid a very bad way of doing it with training for triathlon as being the worst part. Running is especially suboptimal for weight loss and stupid tbh. But good if you wanna be injured hehe. I don't know why fat middle age guys have often choose running or triathlon. Even if you'll loose weight a lot of that will be muscles which is not good. Overstraining, inflammations etc. are things that will sabotage your weight loss and make u hold water - and that will be main stuff you'll get from training go ironman. If you wanna loose weight you should combine strength/mobility work with bicycle and of course a proper clean low fat diet.
Losing weight while starting with lifting weights is a sign your diet is on point. When you start going to the gym, you body will hold more water to help your body restore the small muscle tears. If I don't change my diet and I start lifting again, I usually gain 3lbs in the first week and then it slowly goes down again. That is why I never add weight lifting in my first week when i want to lose weight. So kudos on losing weight. My first week went ok. I managed to exercise 4 times per week. I did intermittent fasting in the weekend. Lost about 1kg. Next week will be a challenge because of my travel plans. I'll probably book a hotel with a gym or go for a walk.
first week down.. 107.5 last week, this week 106.3
stay focused J
see ya
Top job mate
Just water
Great start I think, the fish and chips looked well worth it! 👍 I am down .2 hoping for better next wk.
Haha, also eating chicken, rice, broccoli and greek yoghurt now. Guess I'm joining the challenge. Working towards going the gym, for now it's just cardio. Need to work on my deep squat before I go to the gym want to do 5x5 also, use to do that long time ago as well. Big support from here, hope you make it! Keep it up!
I never knew about the water / extra little bit of weight that happens when you start working out.
That explains some of my past exasperation at working out and seeing the scale go up rather quickly!
Keep up the good work, everyone 💪
Overtraining, inflammations, bad diet.
As I consider Monday to be the start of my week (and my weigh-in day), I will post my weekly accountability update on Monday. Week 1 - down 1lb. I will rate the week as OK overall, but not great. Activities: 4x walking (90 min each), 3 bike rides (ave 2 hrs each). The final ride of the week (Sunday) was my best workout, 2.5 hours at a solid tempo pace. What I did not do was get in any resistance work. I let myself fall to an excuse of having a busy work schedule. While I did have a busier than average work schedule, missing the resistance workouts and a few more bike rides was the result of lazy decision making. My eating for the week was OK, that is reflected in the 1lb weight loss even though I had a relatively light week of activities.
If this week ends up being the worst week of my progression, then I will be doing great, if weeks like this end up being the norm, then I will have under performed.
I appreciate your videos and updates and for the opportunity to participate and add to the accountability for everyone.
Last week my weight spiked up +2kg (up to 89 from 87kg) after a weekend with high volume/low-intensity riding on my bike. Fluid-retention..
All gone now with my normal recovery days / hitting my nutrition & energy-targets.
If I were to offer two ideas to your table, 1) dont eliminate food-options, but choose ample amounts of "good" foods and macros and there will be less room for the "bad" and 2) dont cut calories back too much, your body will throw everything back against you to counter your efforts. Our bodies can be formidable opponents :)
I love this challenge! I'm trying to go from 72 to 60 but I'm stuck on a plateau at 69 for 4 weeks now due less time for physical activity than before. Great insights. You can do it
Well done on heading downwards. The speed doesn’t matter, the direction does.
Not a downwards week for me, 98.7 (+0.5kg) but I wasn’t terribly surprised. Bonked badly on a long ride and didn’t do any other exercise all week, and ‘recovered’ a bit too readily.
Press-ups, kept to the routine. Only doing 10 at the moment, and not going up this week. Feel like it makes sense to have a decent base before starting to increase.
A thought: would you consider starting a facebook group? Easier to read lots of comments etc, and might be easier to disaggregate between the discussions on points raised in the video and everybody’s progress updates
Good idea on the facebook group, I'll try and set one up and announce it in next weeks video
For sure it's water retention fluctuations, bowel movements play a role as well and rice and chicken can definitely slow that down ^^ .You're doing great !! for sure mixing up your diet will help a lot mentally, eating the same thing every day must be incredibly draining.
Simple suggestions for alternatives : for chicken, you can sub it out for grilled salmon, or other fish which can either fry in pan with a spoon of olive oil + seasoning, or in the oven for like 10-15 minutes with some lemon juice, olive oil, seasoning. Also, grilled tofu, and the occasional lean cut of beef. You can also take some yogurt, add herbs, lemon juice, a spoon of olive, some salt and pepper and is great to go with the chicken / salmon. All high protein, lean and healthy options.
For the broccoli, most veggies are a great alternative as long as they are not drenched in oil. My low-effort go-to : spinach, simply with a bit of garlic, salt and pepper ; those frozen veggie mixes which you can steam or "stir fry" (don't need a ton of oil), with some garlic and / or onion, and of course some seasoning. And also a simple lazy ratatouille : throw zucchini, eggplant, tomato, garlic, a bit of olive oil, seasoning etc in a big pot and let stew.
I missed week one, but joining in now. Fired up zwift for the first time all summer and rolled out 80k yesterday. I wasn't ready for that.
Could be worse, I put on 1kg 😳 92.2 -93.2, but it just makes me more determined 💪🏻🤜🏼💥
Imagine how determined you’d be if you got to 98 then
@@davidm7205 Super Super Determined to prove it to myself first, then others 😉
Good job staying positive. 700 watts is solid power for 30 seconds! I'm weighing myself everyday and taking the average over seven days - I think I remember Will Tennyson taking about doing it that way to account for fluctuations which are quite natural. Hope the 10k went well!
The fact that you've not lost (water) weight so far is good, because it means that your glycogen stores are not yet depleted, which is something you want to avoid as much possible.
Every g of glycogen binds 4 ml of water and the loss of it is often misinterpreted as successful fat loss and also one of the reason for the yoyo effect. If I would have to give you an advice, it would be to stick to z1-z2 only while also eating 30-50g carbs/h. It helps with glycogen depletion, and you're going to feel a lot less hungry afterwards.
Besides that I would start with a much lower deficit like 300-500 kcal and "milk" it for as long as possible, because your body will adapt inevitably and you'll have to decrease your calorie intake continuously. If you start with a too high deficit you will reach the point where you feel like shit and can't go lower or train more too soon.
I concur - fuel for the ride (pre-/during-/post-carbs) so you dont run yourself depleted => cause cravings afterwards and your body will start to resist your efforts by lowering your BMR.
I lost weight by running ultramarathons. Aiming for 1 hour under the cutoff for a 50k, then a 50 miler, and next year a 100 miler. Literally impossible without losing weight
Slowly and surely. Overall I weigh less than last week. But day to day it moves up and down
1 thing I made sure I am above min cals... Meal prep helps it helps a ton. For me when I work 12 hour days it helps me
Happy training
93kg-83kg (90.1kg current) most of its water weight and less food in the belly but I'll take it
Calories out has to be less than calories in. Muscle weighs more than fat. I use MyFitnessPal and scan my meals. On my two rest days I consume less calories than a workout day. I have gone from 86kg to 71kg and feel so much better for it.
99 to 97.8 💪
Good for you mate! I hope you smash it. :)
Cheers! All about playing the long game! Consistency beats all 💪💪💪💪
The quickest and best way to lose body fat is with strength training, whole body exercises, and most importantly, lots of protein in your diet. 1.6g per kilo of body weight is a good start.
Getting your hair cut short doesn't count as weight loss, that's cheating 😂
hahaha definitely saving a few 100 grams there!
I'm in and lost weight More details to follow I am doing 1500 cals a day in exercise lets see how it works out.
I don't care what diet you are on , pretty soon you will feel as if your 'e running on empty. Once the glycogen stores are gone you will feel knackered about and just end up lolling about unable to think straight. It is important to conserve those stores by concentrating on light exercise. That was my experience anhyow. Dead easy to train hard when well fed but on a calorie deficeit? Unless you are on gear (so they say) its a nightmare.
I've actually felt ok this week, maybe the upcoming weeks will get harder, we shall see
@@JMower I hope it stays good for you. I really do you are doing brilliantly.
@@JMower just like training, perhaps an occational "kcal-recovery" week can be a good thing. For instance 3 weeks in deficit, followed by 1 week of "maintainance/zero deficit"? Sure, it pushes the timeline but if one add longevity to the mix there is no real deadline :)
Weight loss is not hard at all. You just choosed stupid a very bad way of doing it with training for triathlon as being the worst part. Running is especially suboptimal for weight loss and stupid tbh. But good if you wanna be injured hehe. I don't know why fat middle age guys have often choose running or triathlon. Even if you'll loose weight a lot of that will be muscles which is not good. Overstraining, inflammations etc. are things that will sabotage your weight loss and make u hold water - and that will be main stuff you'll get from training go ironman. If you wanna loose weight you should combine strength/mobility work with bicycle and of course a proper clean low fat diet.