Fat loss - Page 3

Thanks again Dave.

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-Meek
"Some people train to look pretty. I just train so I can be the strongest man there is. And then again, I'm already pretty." -Magnus Samuelsson

The following link reflects my typical schedule.
I am not going to make a blanket statement that it will work for everyone because there are so many factors and individual goals, but perhaps it may be helpful as insight to some folks. The schedule reflects what has already been stated and I find the following guidelines helpful in my daily routine for lifting and/or cycling.

• Prepare meals ahead of schedule. Normally I prepare meals the night before and load them into containers to take with me to work.
• Eat smaller frequent meals spaced 2 to 3 hours apart.
• Eat enough carbohydrates for glycogen replacement and recovery, but restrain from over saturating.
• Eat or drink quality proteins.
• Understand nutritional timing. (window of opportunity)
• Understand lean muscle impacts BMR.

There are other factors, but these are the most important to me.

Link

(my practical experience resume at the bottom of the blog post)

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My Blog

At some point two years ago or so, someone asked the panel on Cycling News Form and Fitness page similar questions. Pam Hinton said not to worry about the composition too much (within reason) because your body will find a way to get the mix that it needs, be it fat, glycogen, protein, etc. Just run a reasonable caloric deficit with a good mix of nutrients and it should sort itself out. (I can't find the specific page right now.) That alone suggests to me to burn as many calories/kJ as you can, in whatever way you find palatable, rather than chumming away in L1 for hours because you are using less glycogen there.

Another way of looking at this is that true weight loss happens over time - weeks and months and years - not over the course of a day. (When you lose measurable weight over the course of a single long ride, it's primarily from water and glycogen loss and not so much fat.) If it were fat that we were losing on those long rides, I think our approach to this stuff would be somewhat different. Instead of replacing our water losses, we'd be replacing our fat losses (with an appropriate deficit, of course).

I have noticed too. If I eat something during the ride, just a little bit, I'm less likely to come home ravenous and delirious.

I think that they do not want to be responsible for large quantities of sedentary people geetting off the couch, immediately undertaking a very stenuous program and then either burning out on it or worse, having a heart attack.