Cycling + Weight training - Sloooow change
fiveohmike
Posts: 1,297 Member
Anyone start out your weight loss by combining both? Did it slow your weight loss (yes the scale number sucks)? My measurements are going down but incredibly slowly.
I am eating about 2200 (non workout days) to 2700 - 2800 on workout days. I base my exercise burn on a HRM. My RMR is 2506(measured) I am (5'8" - 295.4)
The first 30 lbs I had lost was purely by walking and light weightlifting. Im at the same amount of calories as I am now. I kicked my workouts into high gear by riding 45 - 55 miles a week (4-5 days, 45 minutes each @ 13.5mph pace), 90 - 120 minute hikes on Saturdays (burning 1000-1200 calories on HRM) and adding in 3x 20 minutes super set lifting
To me I was thinking ok here we go, gonna kick *kitten* and see lots of change on the scale/inches. I have been doing this for about 12 weeks now and not losing much scale weight, but I did lose some inches here and there but nothing crazy. I do notice some body composition changes ( some muscle tone poking through on the legs, some shapes forming under the fat on my arms, my shoulders looking better ect). I do notice that my fat seems "flabbier and danglier" if that's even a thing.
I am going to keep doing this as I am training to do Half Dome at Yosemite in October, but it is a wee bit discouraging.
What do you guys think?
I am eating about 2200 (non workout days) to 2700 - 2800 on workout days. I base my exercise burn on a HRM. My RMR is 2506(measured) I am (5'8" - 295.4)
The first 30 lbs I had lost was purely by walking and light weightlifting. Im at the same amount of calories as I am now. I kicked my workouts into high gear by riding 45 - 55 miles a week (4-5 days, 45 minutes each @ 13.5mph pace), 90 - 120 minute hikes on Saturdays (burning 1000-1200 calories on HRM) and adding in 3x 20 minutes super set lifting
To me I was thinking ok here we go, gonna kick *kitten* and see lots of change on the scale/inches. I have been doing this for about 12 weeks now and not losing much scale weight, but I did lose some inches here and there but nothing crazy. I do notice some body composition changes ( some muscle tone poking through on the legs, some shapes forming under the fat on my arms, my shoulders looking better ect). I do notice that my fat seems "flabbier and danglier" if that's even a thing.
I am going to keep doing this as I am training to do Half Dome at Yosemite in October, but it is a wee bit discouraging.
What do you guys think?
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I miss cycling! We are talking about cycling on the spin bike, right? I used to go to a spin class twice a day for 5 days a week and it was an hour each. I burned 1600 calories in 1 class! I was so happy with the results and my legs are not only got toned up skinny from it. I know when I go to the hotel I stay at, I always get on the spin bike in the fitness center or I go to a gym with a friend.
I don't do much weight training because I don't want anymore muscle. I am satisfied with the muscle I have and now I just want to lose weight. However, I do mix it up with running and swimming.0 -
I miss cycling! We are talking about cycling on the spin bike, right? I used to go to a spin class twice a day for 5 days a week and it was an hour each. I burned 1600 calories in 1 class! I was so happy with the results and my legs are not only got toned up skinny from it. I know when I go to the hotel I stay at, I always get on the spin bike in the fitness center or I go to a gym with a friend.
I don't do much weight training because I don't want anymore muscle. I am satisfied with the muscle I have and now I just want to lose weight. However, I do mix it up with running and swimming.
I mean road cycling, I use a Trek 7.2 Hybrid bike.0 -
Try mixing it up a little, HIIT is a great way to boost your metabolism for hours even after you've finished exercising and improve overall fitness.
Secondly, I'd recommend lifting some big weights: deadlifts, squats, bench presses, etc as, again, compound lifting gets your metabolism going for longer.
Can I ask what your maintenance calorie intake is as I think your deficit could be lower.
Good luck!0 -
Try mixing it up a little, HIIT is a great way to boost your metabolism for hours even after you've finished exercising and improve overall fitness.
Secondly, I'd recommend lifting some big weights: deadlifts, squats, bench presses, etc as, again, compound lifting gets your metabolism going for longer.
Can I ask what your maintenance calorie intake is as I think your deficit could be lower.
Good luck!
Using scooby - 5'8", 295.4, 33, 3-5 hours of exercise a week: TDEE to maintain is 3944.0 -
Also my 3x weightlfiting days do involve deadlifts, kettlebells and dumbells.0
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I mean road cycling, I use a Trek 7.2 Hybrid bike.
If I had friends to go on road cycling with, I would in a minute. But I want to go with a friend. lol I bet that could be so much fun!0 -
Hi There,
It stands to reason that you are not losing as fast as you thought you would. Muscle weighs more than fat. You are replacing fat with muscle. That is why you notice the body composition changes and losing inches. I am guessing your "fat" is danglier and looser because it is not fat, but maybe skin? The fat is gone now and your skin takes awhile to shrink back down. Your plan seems to be working. I have been told, and this is hard to trust.; that if you amp up your work out but keep calories at your pre-amped status, your body might think you are starving it and will hang on to weight it would ordinarily lose. Keep up the good work. Good Luck.... Half Dome...sounds great.0 -
How do you measure your food intake?
Also, sometimes training in high gear (like half-marathon or marathon training, perhaps your cycling training) can be somewhat counterproductive for weight loss. It's a delicate balance between eating enough to keep your performance and energy up for training, but eating little enough to be at a deficit. In the end, you may just be working with the same deficit you would have if you trained less and ate less.0 -
Anyone start out your weight loss by combining both? Did it slow your weight loss (yes the scale number sucks)? My measurements are going down but incredibly slowly.
I am eating about 2200 (non workout days) to 2700 - 2800 on workout days. I base my exercise burn on a HRM. My RMR is 2506(measured) I am (5'8" - 295.4)
The first 30 lbs I had lost was purely by walking and light weightlifting. Im at the same amount of calories as I am now. I kicked my workouts into high gear by riding 45 - 55 miles a week (4-5 days, 45 minutes each @ 13.5mph pace), 90 - 120 minute hikes on Saturdays (burning 1000-1200 calories on HRM) and adding in 3x 20 minutes super set lifting
To me I was thinking ok here we go, gonna kick *kitten* and see lots of change on the scale/inches. I have been doing this for about 12 weeks now and not losing much scale weight, but I did lose some inches here and there but nothing crazy. I do notice some body composition changes ( some muscle tone poking through on the legs, some shapes forming under the fat on my arms, my shoulders looking better ect). I do notice that my fat seems "flabbier and danglier" if that's even a thing.
I am going to keep doing this as I am training to do Half Dome at Yosemite in October, but it is a wee bit discouraging.
What do you guys think?
I think you should take that scale then attach it to a rope behind your bike and drag it behind you on your next ride until it's a splintering mess of parts. I bolded the things you've already noticed so you obviously notice changes. I dunno, maybe add some "HIIT-style" to your bike ride. go fast fast fast - it's never boring.0 -
How do you measure your food intake?
Also, sometimes training in high gear (like half-marathon or marathon training, perhaps your cycling training) can be somewhat counterproductive for weight loss. It's a delicate balance between eating enough to keep your performance and energy up for training, but eating little enough to be at a deficit. In the end, you may just be working with the same deficit you would have if you trained less and ate less.
I measure with a food scale.
Its just frustrating to not see "more" change as I was hoping, but I am still getting faster on my rides, and my hikes are getting longer. So I know I am gaining endurance for sure.0 -
Anyone start out your weight loss by combining both? Did it slow your weight loss (yes the scale number sucks)? My measurements are going down but incredibly slowly.
I am eating about 2200 (non workout days) to 2700 - 2800 on workout days. I base my exercise burn on a HRM. My RMR is 2506(measured) I am (5'8" - 295.4)
The first 30 lbs I had lost was purely by walking and light weightlifting. Im at the same amount of calories as I am now. I kicked my workouts into high gear by riding 45 - 55 miles a week (4-5 days, 45 minutes each @ 13.5mph pace), 90 - 120 minute hikes on Saturdays (burning 1000-1200 calories on HRM) and adding in 3x 20 minutes super set lifting
To me I was thinking ok here we go, gonna kick *kitten* and see lots of change on the scale/inches. I have been doing this for about 12 weeks now and not losing much scale weight, but I did lose some inches here and there but nothing crazy. I do notice some body composition changes ( some muscle tone poking through on the legs, some shapes forming under the fat on my arms, my shoulders looking better ect). I do notice that my fat seems "flabbier and danglier" if that's even a thing.
I am going to keep doing this as I am training to do Half Dome at Yosemite in October, but it is a wee bit discouraging.
What do you guys think?
I think you should take that scale then attach it to a rope behind your bike and drag it behind you on your next ride until it's a splintering mess of parts. I bolded the things you've already noticed so you obviously notice changes. I dunno, maybe add some "HIIT-style" to your bike ride. go fast fast fast - it's never boring.
He definitely....however over the last two weeks...I saw exactly 0 change
That's what got me frustrated the most. 0 -
I lost my first chunk of weight (60lbs) doing nothing but cycling on a ...wait for it...... Trek 7.2 FX. I waited to long (my mistake) to add in weigh training. When I did add, the weight loss definitely slowed down, but I was eating much more as well, and it was pretty close to my goal weight so not sure how much of the slow down came from the weightlifting.0
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well....first off muscle does NOT weigh more than fat...a pound of muscle weighs the same as a pound of fat...muscle does take up less room so you can weigh more BUT be smaller....also the starvation mode myth is just that... a myth...if you eat less calories than you burn you WILL loose weight....that my friend is a fact....if you eat more calories than you burn you will gain...
When I started I was 50 yrs old and weighed 197 pounds...male 5'8" tall...I started biking about 25 miles a day 6 days a week at a 16mph pace.....I lost 23 pounds....I then added in running....5 miles a day about 3 or 4 days a week and lost another 30 pounds...
so now I ride one day and run the next 7 days a week...but I eat fairly healthy and am pretty much always below what this site says I should be...my bike rides now are about 17-20 mph on my road bike and about 16 mph on my hybrid...I run at a 8 pace....
Good luck0 -
I lost my first chunk of weight (60lbs) doing nothing but cycling on a ...wait for it...... Trek 7.2 FX. I waited to long (my mistake) to add in weigh training. When I did add, the weight loss definitely slowed down, but I was eating much more as well, and it was pretty close to my goal weight so not sure how much of the slow down came from the weightlifting.
That's what i was getting at in this thread I guess. The second I added intensieve weight lifting (although my overall intensity increased) pretty much everything slowed.
Here are my current measurements:
Neck - 19"
Waist - 44.8"
Hips - 50.3"
Thigh - 32.5"
Calf - 19"
Bicept - 19"0 -
I lost most of my weight on a bike, I love cycling and try to get out a couple of times a week when I can.
My suggestion is to maybe start doing some sprint intervals or maybe some hill repeats mixed into your average long rides. You will be amazed how making small changes to your routine will make a difference.0 -
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I think you have received lots of good advice about "taking it up a notch". However, I also think you should give yourself credit for major success to date. It looks like you lost 8 lbs in 12 weeks, improved your endurance, you are faster on rides, see body recomp improvements and have lost inches. Not too shabby my friend!
You also sound like some one who wants to lose weight, look good, gain strengthen and improve in a sport you love. My experience is that the folks with really high weight losses, in brief periods of time, don't accomplish your other goals. I'm not saying that fining tuning things will not improve your results - just don't forget to give yourself credit where it is duly deserved and realize that we all have slow weeks and better weeks.0 -
I think you have received lots of good advice about "taking it up a notch". However, I also think you should give yourself credit for major success to date. It looks like you lost 8 lbs in 12 weeks, improved your endurance, you are faster on rides, see body recomp improvements and have lost inches. Not too shabby my friend!
You also sound like some one who wants to lose weight, look good, gain strengthen and improve in a sport you love. My experience is that the folks with really high weight losses in brief periods of time don't accomplish your other goals. I'm not saying that fining tuning things will not improve your results - just don't forget to give yourself credit where it is duly desired and realize that we all have slow weeks and better weeks.
I have two simple goals: Not get diabetes as it runs int he family ( i started losing weight when I got dangerously close to pre-diabetic) and to look good naked (and in shorts at the beach) but mainly naked heh
On a side note my pre-hypertension cholesterol has dropped like a rock to a normal range and my A1C and Fasting Glucose went from close to pre-diabetic to healthy numbers.0 -
what exactly are you eating? maybe you need to change your diet.0
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what exactly are you eating? maybe you need to change your diet.
I am pretty consistent with my food (measuring). My weekly diet usually consists of Banana, Oikos yogurt and a protein shake for breakfast. Lunch is either leftovers from the previous night or turkey/ham sammich with Kettle brand jalapeno chips (measured) along with a protein shake. Snacks are peanuts, fruit, string cheese, beef jerkey or protein shakes.
Dinners consists of normal meals (lots of chicken based dishes, TONS of veggies from the farmers market, lots of crockpot meals) All are measured as well and nothing overtly fatty.
I have a ritual Saturday where I forgo calorie tracking. After I burn 1000-1200 calories on long hikes in the morning (HRM), I go to a place called the rock house and get a bacon cheeseburger, fries and two beers. At night on that Saturday I eat normal again but also drink 2 -3 beers.
The rest of the 6 days I am eating as I described above.0 -
Oh and I am pretty sure I am contributing to the drought in California as I drink more water than I use to water my lawn with
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I think you have received lots of good advice about "taking it up a notch". However, I also think you should give yourself credit for major success to date. It looks like you lost 8 lbs in 12 weeks, improved your endurance, you are faster on rides, see body recomp improvements and have lost inches. Not too shabby my friend!
You also sound like some one who wants to lose weight, look good, gain strengthen and improve in a sport you love. My experience is that the folks with really high weight losses in brief periods of time don't accomplish your other goals. I'm not saying that fining tuning things will not improve your results - just don't forget to give yourself credit where it is duly desired and realize that we all have slow weeks and better weeks.
I have two simple goals: Not get diabetes as it runs int he family ( i started losing weight when I got dangerously close to pre-diabetic) and to look good naked (and in shorts at the beach) but mainly naked heh
On a side note my pre-hypertension cholesterol has dropped like a rock to a normal range and my A1C and Fasting Glucose went from close to pre-diabetic to healthy numbers.
That is AWESOME. Who gives a S*** what the scales say when you can get results like that. I bet if you had a body comp test done every month you would see some differences as well.0 -
I lost my first chunk of weight (60lbs) doing nothing but cycling on a ...wait for it...... Trek 7.2 FX. I waited to long (my mistake) to add in weigh training. When I did add, the weight loss definitely slowed down, but I was eating much more as well, and it was pretty close to my goal weight so not sure how much of the slow down came from the weightlifting.
That's what i was getting at in this thread I guess. The second I added intensieve weight lifting (although my overall intensity increased) pretty much everything slowed.
Here are my current measurements:
Neck - 19"
Waist - 44.8"
Hips - 50.3"
Thigh - 32.5"
Calf - 19"
Bicept - 19"
Obviously you could be holding water due to adding the weight lifting. Not sure if you said how long you have been lifting for. I also agree with the posters in this thread about adding some sprints into your cycling workouts. I only do 20 miles on weekdays but keep my pace up in the mid 20's. By the end of 20, that's all I had, as opposed to my longer weekend rides or group rides where I may go for 50-100, but the pace is below 20mph. It never hurts to mix it up.
I will say that in the 8 months I have been lifting heavy, the transformation has been much more drastic than the first 60lbs lost., so keep at the lifting. Cycling is great for cardio if you enjoy it, but weights are what will make you look good naked 0 -
I lost my first chunk of weight (60lbs) doing nothing but cycling on a ...wait for it...... Trek 7.2 FX. I waited to long (my mistake) to add in weigh training. When I did add, the weight loss definitely slowed down, but I was eating much more as well, and it was pretty close to my goal weight so not sure how much of the slow down came from the weightlifting.
That's what i was getting at in this thread I guess. The second I added intensieve weight lifting (although my overall intensity increased) pretty much everything slowed.
Here are my current measurements:
Neck - 19"
Waist - 44.8"
Hips - 50.3"
Thigh - 32.5"
Calf - 19"
Bicept - 19"
Obviously you could be holding water due to adding the weight lifting. Not sure if you said how long you have been lifting for. I also agree with the posters in this thread about adding some sprints into your cycling workouts. I only do 20 miles on weekdays but keep my pace up in the mid 20's. By the end of 20, that's all I had, as opposed to my longer weekend rides or group rides where I may go for 50-100, but the pace is below 20mph. It never hurts to mix it up.
I will say that in the 8 months I have been lifting heavy, the transformation has been much more drastic than the first 60lbs lost., so keep at the lifting. Cycling is great for cardio if you enjoy it, but weights are what will make you look good naked
Ive been lifting heavy for about 6 week of the 12 weeks since I started riding hard (i was lifting for the previous 6 weeks, but not heavy).
I mainly do the cycling to get my deficit up and to gain endurance for my longer hikes at Yosemite (10+ miles).0 -
Have you made any adjustments to your calorie goals since you've lost 30 Lbs. As you lose weight, you require less calories. Any of these calculators are great starting points for weight loss, but generally, at some point, adjustments have to be made as per real world results and they often don't jive with some of these calculators...especially if you're overweight.
I'd give it another week or two to see if there's any movement and then maybe dial back the intake a bit if there's no movement. I personally found that a couple of snacks were getting in the way for me.0 -
I mtn bike 5-6 times a week w/ an occasional run. I do some weight training in the off season. You gotta do what works for you, man.0
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Have you made any adjustments to your calorie goals since you've lost 30 Lbs. As you lose weight, you require less calories. Any of these calculators are great starting points for weight loss, but generally, at some point, adjustments have to be made as per real world results and they often don't jive with some of these calculators...especially if you're overweight.
I'd give it another week or two to see if there's any movement and then maybe dial back the intake a bit if there's no movement. I personally found that a couple of snacks were getting in the way for me.
Yep I am always making adjustments every 5lbs.0 -
Do you use a pre and post workout supplement? I like Gnc Pro Performance® Amp Amplified Wheybolic Extreme 60 - Ripped for my post workout and for my pre I use Gnc Pro Performance Amp - Amplified Ripped. I do crossfit 5 days a week and run 1-2 times a week and I have been able to keep my weight lose almost on pace. Am still getting stronger last week was a test week for my box in an about two month my back squat has gone from 275 lbs to 315 lb. I think you may want to think about adding some supplement to your diet.0
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I lost my first chunk of weight (60lbs) doing nothing but cycling on a ...wait for it...... Trek 7.2 FX. I waited to long (my mistake) to add in weigh training. When I did add, the weight loss definitely slowed down, but I was eating much more as well, and it was pretty close to my goal weight so not sure how much of the slow down came from the weightlifting.
That's what i was getting at in this thread I guess. The second I added intensieve weight lifting (although my overall intensity increased) pretty much everything slowed.
Here are my current measurements:
Neck - 19"
Waist - 44.8"
Hips - 50.3"
Thigh - 32.5"
Calf - 19"
Bicept - 19"
Obviously you could be holding water due to adding the weight lifting. Not sure if you said how long you have been lifting for. I also agree with the posters in this thread about adding some sprints into your cycling workouts. I only do 20 miles on weekdays but keep my pace up in the mid 20's. By the end of 20, that's all I had, as opposed to my longer weekend rides or group rides where I may go for 50-100, but the pace is below 20mph. It never hurts to mix it up.
I will say that in the 8 months I have been lifting heavy, the transformation has been much more drastic than the first 60lbs lost., so keep at the lifting. Cycling is great for cardio if you enjoy it, but weights are what will make you look good naked
Heck ya, thats why I started adding heavier weight routines. Just got a LONG LONG ways to go 0
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