More training for fat loss

OzCableguy said:

Unexpected results over the last 8 weeks. I've reduced calorie intake
substantially, increased water intake, exercise intensity and frequency but
the scales aren't really moving a great deal. A kilo here and there but
nowhere near as much as I was expecting.
Measurement wise, my abdominal girth isn't changing a great deal either, but
still the belt's gone up a notch so I'm not complaining too loudly. Chest
has increased a about the same proportion, but my pinch test has shown quite
a substantial reduction (a decrease of 6% in body fat %). People also
comment that I look different lately, particularly in the face, and I'm
definitely stronger both on the bike and in the gym. Endurance levels don't
seem to be hugely different though.
No doubt about it that I'm definitely getting leaner (muscle is denser and
weighs more than fat etc) but I was under the impression that X x calories =
X body weight, so a reduction in calories should have lead to a
corresponding reduction in weight on the scales. Why is it not so? Is my
body getting more efficient perhaps?

--
www.ozcableguy.com
www.oztechnologies.com

body is getting more efficient (time to change what you are doing to "shock" the body again) and, well it sounds like you are leaning up and toning up ie muscling up, so what you're losing in body fat you are gaining in muscle, which is a very good outcome.

Sounds like you have a lot of positives going on, and are slimming up, as your belt will vouch. 🙂

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

Quoted message said:

Unexpected results over the last 8 weeks. I've reduced calorie intake
substantially, increased water intake, exercise intensity and frequency but
the scales aren't really moving a great deal. A kilo here and there but
nowhere near as much as I was expecting.
Measurement wise, my abdominal girth isn't changing a great deal either, but
still the belt's gone up a notch so I'm not complaining too loudly. Chest
has increased a about the same proportion, but my pinch test has shown quite
a substantial reduction (a decrease of 6% in body fat %). People also
comment that I look different lately, particularly in the face, and I'm
definitely stronger both on the bike and in the gym. Endurance levels don't
seem to be hugely different though.
No doubt about it that I'm definitely getting leaner (muscle is denser and
weighs more than fat etc) but I was under the impression that X x calories =
X body weight, so a reduction in calories should have lead to a
corresponding reduction in weight on the scales. Why is it not so? Is my
body getting more efficient perhaps?

Familiar story. When I start running, I put on maybe 2Kg in the first three
weeks, then slowly lose weight (0.5 to 1 Kg /mo or so). Waistline decreasing
all the time. So in part, I have muscle growth (initial) and some fat loss all the
time.

The other sneaky part is in glycogen storage, which can be 2 Kg. This is
muscle glycogen and liver glycogen. Glycogen store is stored from carbs
AND water. IN a fit runner, enough energy to run about 0.8* a marathon
(before the wall hits). When you get back to exercise, you are telling your
body to get ready to store more glycogen.

For me, 10 or so hours of aerobic (but fairly intense) exercise (above normal)
is about 1 Kg loss (after the first few weeks). Ie, 2 or 3 hours a week = 4 or
5 runs.

So, body fat down, muscle mass up (initially), glycogen store up. First month,
maybe no apparent loss. After that, (depending on your size and diet), 1 Kg or
so a month down. If the gym work has a muscle building component, then muscle
mass up will be ongoing...

A corollary to this. After I go off season and stop running. I keep losing weight
for about three weeks. [Ideally, I would not stop, but there are times when I
don't get the free time to get out there].

T.

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

Quoted message said:

"OzCableguy" <[email hidden]> wrote in message

news:[email hidden]...

Quoted message said:

Quoted message said:

Unexpected results over the last 8 weeks. I've reduced calorie intake
substantially, increased water intake, exercise intensity and frequency

but

Quoted message said:

Quoted message said:

the scales aren't really moving a great deal. A kilo here and there but
nowhere near as much as I was expecting.
Measurement wise, my abdominal girth isn't changing a great deal either,

but

Quoted message said:

Quoted message said:

still the belt's gone up a notch so I'm not complaining too loudly.

Chest

Quoted message said:

Quoted message said:

has increased a about the same proportion, but my pinch test has shown

quite

Quoted message said:

Quoted message said:

a substantial reduction (a decrease of 6% in body fat %). People also
comment that I look different lately, particularly in the face, and I'm
definitely stronger both on the bike and in the gym. Endurance levels

don't

Quoted message said:

Quoted message said:

seem to be hugely different though.
No doubt about it that I'm definitely getting leaner (muscle is denser

and

Quoted message said:

Quoted message said:

weighs more than fat etc) but I was under the impression that X x

calories =

Quoted message said:

Quoted message said:

X body weight, so a reduction in calories should have lead to a
corresponding reduction in weight on the scales. Why is it not so? Is my
body getting more efficient perhaps?

Familiar story. When I start running, I put on maybe 2Kg in the first

three

Quoted message said:

weeks, then slowly lose weight (0.5 to 1 Kg /mo or so). Waistline

decreasing

Quoted message said:

all the time. So in part, I have muscle growth (initial) and some fat loss

all the

Quoted message said:

time.

The other sneaky part is in glycogen storage, which can be 2 Kg. This is
muscle glycogen and liver glycogen. Glycogen store is stored from carbs
AND water. IN a fit runner, enough energy to run about 0.8* a marathon
(before the wall hits). When you get back to exercise, you are telling

your

Quoted message said:

body to get ready to store more glycogen.

For me, 10 or so hours of aerobic (but fairly intense) exercise (above

normal)

Quoted message said:

is about 1 Kg loss (after the first few weeks). Ie, 2 or 3 hours a week =

4 or

Quoted message said:

5 runs.

So, body fat down, muscle mass up (initially), glycogen store up. First

month,

Quoted message said:

maybe no apparent loss. After that, (depending on your size and diet), 1

Kg or

Quoted message said:

so a month down. If the gym work has a muscle building component, then

muscle

Quoted message said:

mass up will be ongoing...

A corollary to this. After I go off season and stop running. I keep losing

weight

Quoted message said:

for about three weeks. [Ideally, I would not stop, but there are times

when I

Quoted message said:

don't get the free time to get out there].

T.

Or just throw out your scales for a few months and then come back to them
;-) You already know its working so don't be hung up on the number on the
scales.

Vintage said:

Or just throw out your scales for a few months and then come back to them
;-) You already know its working so don't be hung up on the number on the
scales.

Could not agree more..... I have given up with scales, I know and can tell how my fitness and weight are going.

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

Quoted message said:

So, body fat down, muscle mass up (initially), glycogen store up. First
month,
maybe no apparent loss. After that, (depending on your size and diet), 1
Kg or
so a month down. If the gym work has a muscle building component, then
muscle
mass up will be ongoing...

I sense that I've passed to the other side of the bell curve (assuming it
can be plotted as a bell curve) in the last few weeks in that muscle mass
has increased to the right percentage to cause a much faster metabolic rate
with a much lower liklihood to store calories. As long as I keep it up I'll
continue to make good gains while decreasing body fat %.
I've learned a lot about low GI eating, timed carbs, proper recovery &
interval training which seem to be making all the difference, but while I'm
definitely getting leaner I was hoping to be a lot lighter on the scales at
the end of it to the benefit of my cycling. But on the other hand I'm not
likely to ever race and it's all about health & fitness so it's probably no
biggy if I end up 20kgs or so heavier than your average whippet. As long as
it's lean mass it's all good. ;-)

--
www.ozcableguy.com
www.oztechnologies.com

OzCableguy said:

I sense that I've passed to the other side of the bell curve (assuming it
can be plotted as a bell curve) in the last few weeks in that muscle mass
has increased to the right percentage to cause a much faster metabolic rate
with a much lower liklihood to store calories. As long as I keep it up I'll
continue to make good gains while decreasing body fat %.
I've learned a lot about low GI eating, timed carbs, proper recovery &
interval training which seem to be making all the difference, but while I'm
definitely getting leaner I was hoping to be a lot lighter on the scales at
the end of it to the benefit of my cycling.

Being lighter is only of benefit for climbing, and if you get too obsessive
about losing weight you can easily weaken yourself so that your strength
and endurance suffer. I'm about 187cm, and have found that pushing myself
below 77kg makes me weaker on the flat, and doesn't help my climbing
(not to mention constantly obsessed with food!) so I no longer worry about
trying to be as light as others my height with a thinner build.

Concentrating on fitness and body fat gives the best performance IME.

--
Home page: http://members.westnet.com.au/mvw

Michael Warner said:

Concentrating on fitness and body fat gives the best performance IME.

Again, agree, I am 5'11" and have found for me that anything below 74 kgs and my fitness starts to suffer, another reason again I have given the scales the flick, just useless and found myself obsessing about it at times.

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

Quoted message said:

Again, agree, I am 5'11" and have found for me that anything below 74
kgs and my fitness starts to suffer, another reason again I have given
the scales the flick, just useless and found myself obsessing about it
at times.

Heh. I'm also 5'11" and at the rate I'm going I'm not even likely to make it
into double figures on the scales. If I retain all of my current lean mass
I'll still be just over 100 kgs at 5% BF. Using pinch test results over the
last 8 weeks I can see a 3 kg increase in lean mass & 9 kg loss of fat mass
so the current fitness plan is retaining (and gaining) the lean tissue. I
was hoping for low 90's in the longer term but I'm not sure I can
comfortably cut back the meal portions to hold it at that level
indefinitely.
OTOH, I'm strong on the bike even now and liking what I see in the mirror
lately so I should stop despairing and embrace what I've been given and go
for it. As a swimmer in high school I remember being 85kgs at 14 yrs old and
I have a picture of me on the podium with abs. I was heavier set than just
about all of my competitors and totally the wrong shape for swimming but I
still kept winning races right up to State level. I guess I'm always going
to be a big boy but that doesn't mean I can't be a good cyclist as well (as
long as the bikes don't break and I can find big enough jerseys). :-)

--
www.ozcableguy.com
www.oztechnologies.com

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

Quoted message said:

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

Quoted message said:

Again, agree, I am 5'11" and have found for me that anything below 74
kgs and my fitness starts to suffer, another reason again I have given
the scales the flick, just useless and found myself obsessing about it
at times.

Heh. I'm also 5'11" and at the rate I'm going I'm not even likely to make it
into double figures on the scales. If I retain all of my current lean mass
I'll still be just over 100 kgs at 5% BF. Using pinch test results over the
last 8 weeks I can see a 3 kg increase in lean mass & 9 kg loss of fat mass
so the current fitness plan is retaining (and gaining) the lean tissue. I
was hoping for low 90's in the longer term but I'm not sure I can
comfortably cut back the meal portions to hold it at that level
indefinitely.
OTOH, I'm strong on the bike even now and liking what I see in the mirror
lately so I should stop despairing and embrace what I've been given and go
for it. As a swimmer in high school I remember being 85kgs at 14 yrs old and
I have a picture of me on the podium with abs. I was heavier set than just
about all of my competitors and totally the wrong shape for swimming but I
still kept winning races right up to State level. I guess I'm always going
to be a big boy but that doesn't mean I can't be a good cyclist as well (as
long as the bikes don't break and I can find big enough jerseys). :-)

--
www.ozcableguy.com
www.oztechnologies.com

I got back to my middle high school weight once (a drop of 12 Kg), but it took
running 40K - 50K a week for about a year. Was still strong. Cycling never
got me the same amount of weight loss as running (but it is more enjoyable).

T.

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

Quoted message said:

With some good coaching and plenty of
time just getting the feel for a fixed gear, I have to admit I've
taken to it like a duck to water. It does suit those of us who are
always going to be big a lot better than road

Sounds interesting. I might have to look into that when my fitness is a bit
closer to where I want it to be.

Thanks again.

--
www.ozcableguy.com
www.oztechnologies.com