Getting rid of aerobelly

Weight is lost with a recumbent bicycle just as weight is lost in any other case. I am pleased with
my weight loss. I'm 54 y.o., 74", <220# (down from 260#), 60 RHR, 100/60 BP & ex-smoker.

I don't know what 'bonk' is beyond the anecdotal descriptions of it here. I suffer from postural
syncope and may be familiar with y'all's symptoms of 'bonk' from that. The gray-outs and the
fuzzies aren't cured by eating more.

I ride 50 Km every day or so nearly so that I'm not abashed to say so. I usually ride on an empty
stomach and prepare for the ride with a large pot of coffee and lots of water. For a long time I
rode from porta-pottie to tree. I eat carefully after I've ridden. Which do you want to do,
performance riding or performance eating? I prefer the latter and riding is just pleasant.

A rule that I like is 'ride long not hard'. I save riding 'hard' for other times.

"Markku Poysti" <[email hidden]_nospam> wrote in message "]news:[email hidden]...

Quoted message said:

Any opinions how to lose weight with a recumbent?

I noticed that my weight dropped by about 5 kg when i started riding about 20 km/day. Now i'm
trying to lose more by eating less. It gets rather interesting when you try to eat just enough to
not bonk...

I am 52, ride about 30 miles everyday and try to eat sensibly. I have gone from 224lb to 204lb. Doc
says I should be 180lb. You have to burn 3500 calories more than you take in to lose a pound of fat.
In a two hour ride you (normal speed, i.e., my norm 13.5 mph) I burn about 1500 calories. If I eat
about that a day I lose very slowly, but I do lose over time. Good luck and keep pedaling. "Doug
Huffman" <[email hidden]> wrote in message
"]news:[email hidden]...

Quoted message said:

Weight is lost with a recumbent bicycle just as weight is lost in any

other

Quoted message said:

case. I am pleased with my weight loss. I'm 54 y.o., 74", <220# (down from 260#), 60 RHR, 100/60
BP & ex-smoker.

I don't know what 'bonk' is beyond the anecdotal descriptions of it here.
I suffer from postural syncope and may be familiar with y'all's symptoms

of

Quoted message said:

'bonk' from that. The gray-outs and the fuzzies aren't cured by eating more.

I ride 50 Km every day or so nearly so that I'm not abashed to say so. I usually ride on an empty
stomach and prepare for the ride with a large pot of coffee and lots of water. For a long time I
rode from porta-pottie to tree. I eat carefully after I've ridden. Which do you want to do,
performance riding or performance eating? I prefer the latter and riding

is

Quoted message said:

just pleasant.

A rule that I like is 'ride long not hard'. I save riding 'hard' for

other

Quoted message said:

times.

"Markku Poysti" <[email hidden]_nospam> wrote in message "]news:[email hidden]...

Quoted message said:

Any opinions how to lose weight with a recumbent?

I noticed that my weight dropped by about 5 kg when i started riding about 20 km/day. Now i'm
trying to lose more by eating less. It gets rather interesting when you try to eat just enough
to not bonk...

Apropos your 'g19glock1' nom-de-net, I frequently CWP-CCW a H&K USPc .40 while riding. Makes for
interesting and positive interactions with LEOs.

"g19glock1" <[email hidden]> wrote in message "]news:[email hidden]...

Quoted message said:

I am 52, ride about 30 miles everyday and try to eat sensibly. I have

gone

Quoted message said:

from 224lb to 204lb. Doc says I should be 180lb. You have to burn 3500 calories more than you take
in to lose a pound of fat. In a two hour ride you (normal speed, i.e., my norm 13.5 mph) I burn
about 1500 calories. If

I

Quoted message said:

eat about that a day I lose very slowly, but I do lose over time. Good

luck

Quoted message said:

and keep pedaling.

I know several people who go through some crazy diets to lose weight. The best way to weight loss is through sensible eating. Barring any health restrictions from a doctor, you can eat whatever you want just take it in moderation. That is the cornerstone of the Weight Watchers' system.

When I wanted to lose, i ate smaller portions, cut sodas to a minimum and I drank a lot of water. It helped tremendously.

Derek

Quoted post said:

Originally posted by Markku Poysti
Any opinions how to lose weight with a recumbent?

I noticed that my weight dropped by about 5 kg when i started riding about 20 km/day. Now i'm
trying to lose more by eating less. It gets rather interesting when you try to eat just enough to
not bonk...

In article <[email hidden]>, [email hidden]_nospam says...

Quoted message said:

Any opinions how to lose weight with a recumbent?

I noticed that my weight dropped by about 5 kg when i started riding about 20 km/day. Now i'm
trying to lose more by eating less. It gets rather interesting when you try to eat just enough to
not bonk...

Simple math. You need to burn more calories than you eat. A differential of ~7500 kcals yields a
weight loss or gain of 1 kg. Approximately 30 kcals/km of cycling means that you can lose 1 kg for
every 250 km. traveled. Your body requires ~25kcal to maintain 1 kg body weight without exercise.

By limiting the fat intake to 10% of your calories and carbohydrates to no more than 40%, you can
successfully increase your cycling distance without risking 'the bonk'.

Good Luck
--

Cletus D. Lee Bacchetta Giro Lightning Voyager clee.orgclee.orgOpen ↗
- Bellaire, TX USA -

I see LEO and think Low Earth Orbit.

"Doug Huffman" <[email hidden]> wrote in message
"]news:[email hidden]...

Quoted message said:

Apropos your 'g19glock1' nom-de-net, I frequently CWP-CCW a H&K USPc .40 while riding. Makes for
interesting and positive interactions with LEOs.

"g19glock1" <[email hidden]> wrote in message "]news:[email hidden]...

Quoted message said:

I am 52, ride about 30 miles everyday and try to eat sensibly. I have

gone

Quoted message said:

from 224lb to 204lb. Doc says I should be 180lb. You have to burn 3500 calories more than you
take in to lose a pound of fat. In a two hour

ride

Quoted message said:

Quoted message said:

you (normal speed, i.e., my norm 13.5 mph) I burn about 1500 calories.

If

Quoted message said:

I

Quoted message said:

eat about that a day I lose very slowly, but I do lose over time. Good

luck

Quoted message said:

and keep pedaling.

I see Glock and H&K and LEO and don't think Low Earth Orbit. Evidently you're not a
'rocket-scientist'.

"Timothy B. Storey" <[email hidden]> wrote in message "]news:[email hidden]...

Quoted message said:

I see LEO and think Low Earth Orbit.

"Doug Huffman" <[email hidden]> wrote in message
"]news:[email hidden]...

Quoted message said:

Apropos your 'g19glock1' nom-de-net, I frequently CWP-CCW a H&K USPc .40 while riding. Makes for
interesting and positive interactions with

LEOs.

Quoted message said:

Quoted message said:

"g19glock1" <[email hidden]> wrote in message "]news:[email hidden]...

Quoted message said:

I am 52, ride about 30 miles everyday and try to eat sensibly. I have

gone

Quoted message said:

from 224lb to 204lb. Doc says I should be 180lb. You have to burn

3500

Quoted message said:

Quoted message said:

Quoted message said:

calories more than you take in to lose a pound of fat. In a two hour

ride

Quoted message said:

Quoted message said:

you (normal speed, i.e., my norm 13.5 mph) I burn about 1500 calories.

If

Quoted message said:

I

Quoted message said:

eat about that a day I lose very slowly, but I do lose over time.

Good

Quoted message said:

Quoted message said:

luck

Quoted message said:

and keep pedaling.

Quoted message said:

I don't know what 'bonk' is beyond the anecdotal descriptions of it here. I suffer from postural
syncope and may be familiar with y'all's symptoms of 'bonk' from that. The gray-outs and the
fuzzies aren't cured by eating more.

I guess it was bonk that happened to me at 70 km on my first 100 km trip this year. I started
feeling weak and sick, and after the ride i was very hungry. As far as i know, this is due to low
sugar level in blood, which happens when muscles run out of stored energy.

Later i noticed that eating something (rye porridge) before the ride (and something also during the
ride) cures the bonk problem, and also i'm not so hungry after the ride.

Also AFAIK the speed of metabolism can be raised by riding so that fat burns faster also when
not riding.

I've always been a skinny guy, so I can't speak from experience on trying to lose weight. I exercise
for fun (running and biking) and I tend to stay around the same weight, the difference being that
I'm just replacing fat (body fat in muscles, etc. I don't have much in the way of chunks) with more
lean muscle. I think about caloric intake in order to avoid losing too much weight.

That said, at its most basic, weight loss is a simple equation. Calories minus calories burned
equals your weight loss or gain.

Counting calories is a pretty effective way of figuring out what will happen. Keep track of how much
you're putting in. Keep track of your exercise, and use calculations to estimate your caloric
balance. If you are consistantly negative, you should be losing the stuff in that aerobelly.

There are probably a zillion calculators on the web to help you with this stuff. I use the one at
(shameless plug, you can call it. www.windycitysports.com-- right side of page, down a few scrolls)
Their caloric needs calculator can give you a base line on what you need per day. The nutritional
needs calculator shows you a breakdown on how you should get those calories: ratio of protein to
carbs to fats.

A simple plan would be to eat calories roughly equivalent to this total. If you assume this as your
normal burn, without workout. Than anything you burn in your workout on top of this will represent a
caloric deficit for that day. Since you have to get those calories somewhere, they will end up
coming from reserves: (fat, if you have it, YAY! or Muscle, if you don't. Boo.)

So, pretend you burn 2,500 calories a day just being you. You eat 2,500 calories that day. But then
you bike long enough to burn an extra 400 calories. In a week, you burn about 2,800 calories more
than you're taking in. A pound of body fat is roughly equivalent 3,500 calories. That week, you will
have used up (lost) 4/5 of a pound.

Not too bad! That's a reasonable target. Anyone who tells you you should be dropping weight more
quickly than that isn't trying to sell you fitness, they're probably trying to sell you speed.

This is oversimplified, but it's the best way to look at it until you really want to delve into it.
And even then, there are lots of theories, reasonable to wacko.

With a quick search, I found a reasonable estimate that 2 hours of moderate-to-hard bicycling will
burn about 500 calories. (That's my commute...)

For the record, for me, running at a moderate pace for 35 minutes will burn about the same amount.

"Doug Huffman" <[email hidden]> wrote in :"]news:[email hidden]:

Quoted message said:

Weight is lost with a recumbent bicycle just as weight is lost in any other case. I am pleased
with my weight loss. I'm 54 y.o., 74", <220# (down from 260#), 60 RHR, 100/60 BP & ex-smoker.

I don't know what 'bonk' is beyond the anecdotal descriptions of it here. I suffer from postural
syncope and may be familiar with y'all's symptoms of 'bonk' from that. The gray-outs and the
fuzzies aren't cured by eating more.

I ride 50 Km every day or so nearly so that I'm not abashed to say so. I usually ride on an empty
stomach and prepare for the ride with a large pot of coffee and lots of water. For a long time I
rode from porta-pottie to tree. I eat carefully after I've ridden. Which do you want to do,
performance riding or performance eating? I prefer the latter and riding is just pleasant.

A rule that I like is 'ride long not hard'. I save riding 'hard' for other times.

"Markku Poysti" <[email hidden]_nospam> wrote in message "]news:[email hidden]...

Quoted message said:

Any opinions how to lose weight with a recumbent?

I noticed that my weight dropped by about 5 kg when i started riding about 20 km/day. Now i'm
trying to lose more by eating less. It gets rather interesting when you try to eat just enough to
not bonk...

bonk = glycogen depeltion = out of gas That totally whipped feeling when you know there's nothing
more "in the tank".

I'm trying to do a similar feat. It is tough but I think it's just eat lots of veggies, fish, fruits
and ride a lot. Burn more cals that you take in and you will lose weight. It would be a good Idea to
do other exercises too because from my experience the recumbent bike doesn't make much use of upper
body muscles. I use a weight machine to work out those and switch off to the mountain bike and
unicycle for exercising those leg muscles that the recumbent doesn't get. My Dr. says "you've got
quite a gut on you, better lose at least 20 lbs and lower your bad cholesterol or suffer heart
disease", so with that in mind the losing the weight and cutting out the beef and fat isn't so hard.
And it's the best incentive that I can think of since dieting sucks 🙂 Keep working on it and the
weight will disappear. L8R, Bri.

Markku Poysti said:

Any opinions how to lose weight with a recumbent?

I noticed that my weight dropped by about 5 kg when i started riding about 20 km/day. Now i'm
trying to lose more by eating less. It gets rather interesting when you try to eat just enough to
not bonk...

Try restricting your carbohydrate intake, abstaining from all refined sugars and refined flours and
starches. Atkins worked for me, but there are other variations on this theme as well. So far I've
lost most of my aerobelly, to the point where I had to adjust my OSS bars closer to what's left of
it. For me, what I've liked best about this high protein diet is that my appetite is quite
manageable and that I've actually increased muscle mass while dropping pounds. With other diets
(I've done Nutri-System in the past) I have lost muscle along with the fat and actually found that I
was slower climbing hills after dropping the weight.

Also, try gradually increasing your daily mileage (schedule permitting) and also add some
occasional cross-training like walking/jogging, basketball, stairmaster, or circuit weight
training. If you eat energy bars during/after a ride, try a low-carb, high protein bar instead to
help with muscle recovery.

Bill Anton 2001 Vision R-40 SWB OSS Lubbock, TX, USA

[email hidden]_nospam (Markku Poysti) wrote in message news:<[email hidden]>...

Quoted message said:

Any opinions how to lose weight with a recumbent?

I noticed that my weight dropped by about 5 kg when i started riding about 20 km/day. Now i'm
trying to lose more by eating less. It gets rather interesting when you try to eat just enough to
not bonk...

(Seth Jayson) said:

With a quick search, I found a reasonable estimate that 2 hours of moderate-to-hard bicycling will
burn about 500 calories. (That's my commute...)

Hmm, that seems a bit slow/low... An often quoted rule of thumb is about 50 calories per mile. 500
calories in two hours would be 5 MPH....

The first web source I just looked at says for a 175 lb. person calories burned per hour is indeed
close to the 50/mile estimate:

Bicycling: 12-13.9 mph = 672 Bicycling: 14-15.9 mph = 840 Bicycling: 16-19 mph = 1008 Bicycling:

Quoted message said:

20 mph = 1386

Many heart rate monitors have a calories burned estimate. Mine seems to match the 50/mile rule
fairly closely.

If you like 'gadgets' then a HRM may help in weight loss and aerobic conditioning. There's some
thought that exercising at lower intensity for longer periods may burn fat more quickly... The
argument goes that fat can only be metabolized at a certain maximum rate. If so, a HRM can help you
keep in the lower end of your HR range...

Different dieting strategies work for different people. In a regieme of limiting caloric intake
(balanced) and increasing caloric burn (biking), one thing that helped me was eating small 'meals'
(snacks) more often through out the day.

Even a "slow" loss rate of 1 lb per week will leave you 50 lbs lighter in a year. Life-style change
is probably required to make weight loss 'stick'...

Jon Meinecke

You might get some reasonable estimates here:

kreuzotter.deespeed.htmOpen ↗

Lots of input factors including different types of bike and even more on types of recumbents!

More than you want to know I'm sure.

In article <2dc5a380884e8448c35a5b2d2a1782bf@TeraNews>, [email hidden] says...

Quoted message said:

(Seth Jayson) said:

With a quick search, I found a reasonable estimate that 2 hours of moderate-to-hard bicycling
will burn about 500 calories. (That's my commute...)

Hmm, that seems a bit slow/low... An often quoted rule of thumb is about 50 calories per mile. 500
calories in two hours would be 5 MPH....

The first web source I just looked at says for a 175 lb. person calories burned per hour is indeed
close to the 50/mile estimate:

Bicycling: 12-13.9 mph = 672 Bicycling: 14-15.9 mph = 840 Bicycling: 16-19 mph = 1008
Bicycling: > 20 mph = 1386

Many heart rate monitors have a calories burned estimate. Mine seems to match the 50/mile rule
fairly closely.

If you like 'gadgets' then a HRM may help in weight loss and aerobic conditioning. There's some
thought that exercising at lower intensity for longer periods may burn fat more quickly... The
argument goes that fat can only be metabolized at a certain maximum rate. If so, a HRM can help
you keep in the lower end of your HR range...

Different dieting strategies work for different people. In a regieme of limiting caloric intake
(balanced) and increasing caloric burn (biking), one thing that helped me was eating small 'meals'
(snacks) more often through out the day.

Even a "slow" loss rate of 1 lb per week will leave you 50 lbs lighter in a year. Life-style
change is probably required to make weight loss 'stick'...

Jon Meinecke

--

Cletus D. Lee Bacchetta Giro Lightning Voyager clee.orgclee.orgOpen ↗
- Bellaire, TX USA -

_nospam (Markku Poysti) said:

Any opinions how to lose weight with a recumbent? I noticed that my weight dropped by about 5 kg
when i started riding about 20 km/day. Now i'm trying to lose more by eating less. It gets rather
interesting when you try to eat just enough to not bonk...

At the risk of sounding trite, to lose weight with a recumbent:
1. Climb on recumbent
2. Ride
3. Repeat

The more you do 3, the better :-)

OK, serious point: you dropped 5kg. You can't drop mass unless you're burning more than you're
consuming, so if you keep eatingthe same and exercising the same you'll keep losing weight.

In this case exercising the same means keep the time the same but ride harder and faster as you
get fitter.

One guy's opinion, why should you care? But it worked for me - I now weigh nearly 30lb less than I
used to and I maintain it by riding a recumbent bike 15 miles per day commuting. I still eat pizza
and drink beer.

Guy
===
** WARNING ** This posting may contain traces of irony. chapmancentral.comchapmancentral.comOpen ↗ (BT ADSL and
dynamic DNS permitting)
NOTE: BT Openworld have now blocked port 25 (without notice), so old mail addresses may no longer
work. Apologies.

Cletus Lee <[email hidden]> wrote in message news:<[email hidden]>...

Quoted message said:

In article <[email hidden]>, [email hidden]_nospam says...

Quoted message said:

Any opinions how to lose weight with a recumbent?

I noticed that my weight dropped by about 5 kg when i started riding about 20 km/day. Now i'm
trying to lose more by eating less. It gets rather interesting when you try to eat just enough
to not bonk...

Simple math. You need to burn more calories than you eat.

About 3 years ago, I lost an extreme amount of weight and have kept it off since that time. Some
people were a bit [censored] when they asked how I did it and I replied the same as Cletus, simply
burn more calories that you eat. It is the same thing we have been told over and over, diet and
exercise. This is the easy part. The harder part is motivation. That is something no one else can
give you, although encouragement from others can be turned into personal motivation. You have to
make up YOUR mind that you will do what it takes to succeed and refuse to fail.

Harry Jiles

"g19glock1" <[email hidden]> wrote in message news:<[email hidden]>...

Quoted message said:

In a two hour ride you (normal speed, i.e., my norm 13.5 mph) I burn about 1500 calories. If I eat
about that a day I lose very slowly, but I do lose over time. Good luck

You might be a bit optimistic on your calorie expenditure. I would say that a 2 hour ride, at 13.5
mph average, would only burn about half the calories you state, or about 750, unless it was
extremely hilly and/or windy.

I bring this up because if one is seriously trying to lose weight, accurate measurements of caloric
intake, and output, are neccesary.

Harry Jiles

Quoted message said:

I know several people who go through some crazy diets to lose weight.

I don't want a crazy diet. I want to make small incremental SUSTAINABLE changes in my habits. Fast
dieting may work against you by consuming muscle-mass first, which our bodies are prone to do.

Quoted message said:

The best way to weight loss is through sensible eating.

Hear! Hear! But how do we get there? I am no expert, but doing the math shows that looking over our
diet and eliminating just a few things can start us losing weight. What are your habits? What about
sodas? Candy? Desert? I don't eat desert any more. Well, sometimes. Mashed potatos? OK, but fergit
the gravy! :-)

Natchurley, these efforts would be for naught if your serving sizes are out of control. Some folks
need to investigate the root causes of their over-eating. Many of us aero-bellies use food like an
alcoholic uses booze. Though we don't realize it as we are deeply in denial. Buried core emotional
issues are 'buried alive' and will still effect you. These things generally CAN be dealt with, but
not alone. Many big churches have excellent programs that can help in this area.

A doctor I talked to, who wuz into nutrition, suggested that sipping small amounts of fruit juice
throughout the day can actually help you lose weight, if you are hungry alla time. I don't know how
to judge this advice, but sections of the book "Cycling past 50" or sumthin like that, say (and I
need to review this) that to generate energy our body burns glucose and glycogen. Glycogen is the
fat. Having the glucose on hand makes it a bit easier. But correct me if I am wrong. The doctor said
that when fasting (to whatever extent) our bodies go into 'economy mode' and our energy level goes
down, our temperature might also, and we burn much less energy. We don't want this, thus the fruit
juice to help keep the metabolism up and ticking.

Keep in mind that the RMR (resting metabolic rate) (and I drop this term in order to make this
drivel sound like expert advice) depends partly on muscle mass. It is good to build up muscle mass
because it burns energy all the time! So maybe you should consider some vigorous riding along with
you long distance, in order to build up the muscles. Or weight lift or sumthin.

Quoted message said:

Barring any health restrictions from a doctor, you can eat whatever you want just take it in
moderation. That is the cornerstone of the Weight Watchers' system.

I personally don't like the weight-watcher org, but know that they have helped a lot of people. I
followed their diet exactly, but did it at a time when I was locked to my desk. I was a software
developer and this was during a critical phase of my development of a large system. They didn't warn
me, or warn me loud enough, that I would burn muscles first, which I did. I had heavily muscled
arms, shoulders, well.. everything. Most of my weight seemed to come off my arms and shoulders. Plus
they used a simple formula to tell me how much I could eat, and I lost weight too fast. I am a
mesomorph and have a good deal more muscle mass in relation to my fat than most aero-bellies I know
personally and their numbers didn't acount for this. I should have eaten better, exercised, and
taken weight off slower.

Quoted message said:

When I wanted to lose, I ate smaller portions, cut sodas to a minimum and I drank a lot of water.
It helped tremendously.

I would further suggest that changes like this become part of your habitual daily life.
Dieting/gaining weight cycles are harmful.

An issue of the Promise Keepers (don't remember the name or date) magazine had an article on this a
few years ago. It basically proclaimed we should strive to eat less fat. It says more, I need to
re-read it when I can find it. I do things like using like 1/4 as much butter or margeine as I'd
normally do. None on bread, just a tiny bit on my ten-grain cereal.

For smacks.. er.. I mean 'snacks' I use popcorn, fruit juice, lots of V8 juice here at work. I
noticed on the package, the butter-free popcorn model had more calories than the butterful one. Go
figger. Maybe another brand would be different. An Evil Woman has a bookshelf in a public area with
about 20 different types of candy, just sitting there, that I am welcome to munch on. I am learning
to use a different corredor. I just say to her peanut M&M's.. "My body no longer craves this kind of
thing". Now if I could get my wife to stop dragging icecream 'n stuff home. She says I should have
more self control. I respond, "I have enough self control to not buy the stuff in the first place!"

"Getting rid of Aerobelly" -or- "My sins are ever before me" :-)

GeoB