Confused about weight loss

[darkstar]

I'm a firm believer in interval training for weight loss. Working at maximum effort for a shorter period of time, followed by a short rest and repeat over and over again. Just make sure your heart rate doesn't go too high (and make sure your heart can take it)

 

[mcb2080]

To get your RHR lie down somwhere quiet for 20mins with your monitor on take the lowest rate recorded not the average as your RHR.

Then to get your % for your zones subtract your RHR from your MHR. then take the % you are looking for from this figure and add Your RHR to it and it will give you the correct BPM for this % of MHR.

For example; MHR 180 RHR 60

180-60=120 70% of 120=84

84+60 = 144 BPM

This is the correct formulae to work out % of MHR for training zone purposes.

Below the 85% value the body automatically starts to prepare for starvation it is complicated but it begins to store,and will not readilly burn fat. It is the reason that diets dont work.

Thanks again lukesdad for the explanation, I will will this out tonight once the house is quiet.

I just done a 70 minute session and managed to get my max heart rate up to 160, I know that there is still more pushing in this.

I done 20 miles and had an average heart rate of 133 so this will probably be in the aerobic zone I would imagine, for a fair bit of the session I was actually above 140 but when you take into account the warm up and warm down then I may have been approaching the anarobic zone.

I definitely knew that I worked out today

 

[mcb2080]

To get your RHR lie down somwhere quiet for 20mins with your monitor on take the lowest rate recorded not the average as your RHR.

Then to get your % for your zones subtract your RHR from your MHR. then take the % you are looking for from this figure and add Your RHR to it and it will give you the correct BPM for this % of MHR.

For example; MHR 180 RHR 60

180-60=120 70% of 120=84

84+60 = 144 BPM

This is the correct formulae to work out % of MHR for training zone purposes.

Below the 85% value the body automatically starts to prepare for starvation it is complicated but it begins to store,and will not readilly burn fat. It is the reason that diets dont work.

Thanks again lukesdad for the explanation, I will will this out tonight once the house is quiet.

I just done a 70 minute session and managed to get my max heart rate up to 160, I know that there is still more pushing in this.

I done 20 miles and had an average heart rate of 133 so this will probably be in the aerobic zone I would imagine, for a fair bit of the session I was actually above 140 but when you take into account the warm up and warm down then I may have been approaching the anarobic zone.

I definitely knew that I worked out today

 

[mcb2080]

Good on you mate for taking up the challenge of losing weight.

One thing which may encourage you is that according to the BMI scale you are obese, although this depends on your age, you have roughly a BMI of 32 and anything above 30 is obese.

Are you quite muscular? If you are muscular you may not be obese but you will almost certainly be overweight.

Please don't be disheartened by what I just said. Being obese raises the risk of you developing all sorts of diseases. It can have the effect of encouraging one to lose weight.

Thanks Riverman for the words of encouragement.

Yeah, I am quite well built, when I tell people that I am 16 stone they actually say they didn't think I was that heavy(probably don't want to hurt my feelings)

Thanks for the straight talking on the overweight obese issues, I am going to get back to under 14 stone, that is my target.

 

[mcb2080]

Good on you mate for taking up the challenge of losing weight.

One thing which may encourage you is that according to the BMI scale you are obese, although this depends on your age, you have roughly a BMI of 32 and anything above 30 is obese.

Are you quite muscular? If you are muscular you may not be obese but you will almost certainly be overweight.

Please don't be disheartened by what I just said. Being obese raises the risk of you developing all sorts of diseases. It can have the effect of encouraging one to lose weight.

Thanks Riverman for the words of encouragement.

Yeah, I am quite well built, when I tell people that I am 16 stone they actually say they didn't think I was that heavy(probably don't want to hurt my feelings)

Thanks for the straight talking on the overweight obese issues, I am going to get back to under 14 stone, that is my target.

 

[mcb2080]

Probably not what you want to hear, but -
- fretting about 'training zones' is a delusion. It might matter for competitive cyclists, but for someone who is 'semi-fit' it's just irrelevant for losing weight.
- eat properly, eat less and knock off the drink.

That "results as quick as possible" is a real give away. You got overweight by eating a bit too much, day after day, probably over months if not years. You have to lose weight the same way, by making small changes and sticking to them. It will take about as long.

If you try to lose 30lb with a six week frenzy of exercise, you will either a) fail or get nearly there and be back to 16st by next winter.

[BTW, this is from someone who is consistently overweight, not a sanctimonious racing snake. But just look at any reputable dietary website, for instance http://www.nhs.uk/Livewell/loseweight/Pages/Weightlossmyths.aspx ]

You are right ASC1951, I have been overweight for about 3 and a half years, Just before my wife gave birth.

Since the we yin came along I have either been working extra 12 hour shifts for cash or when my wife went back to work part time I was watching the we yin on my days off so my weight gradually went up as I was too tired to consider doing any form of excerise.

Now the kid has started nursery so I have free time on my days off so this will give me the chance to get at least 3 - 4 good 1 - 2 hour training session in a week and I will also be able to cycle to work on day shifts which is a 20 mile round journey with hills included.

I intend to change my diet to be more healthy and I will have one night off for a drink and some treats rather than just when ever I fancied it.

Cheers

 

[mcb2080]

Probably not what you want to hear, but -
- fretting about 'training zones' is a delusion. It might matter for competitive cyclists, but for someone who is 'semi-fit' it's just irrelevant for losing weight.
- eat properly, eat less and knock off the drink.

That "results as quick as possible" is a real give away. You got overweight by eating a bit too much, day after day, probably over months if not years. You have to lose weight the same way, by making small changes and sticking to them. It will take about as long.

If you try to lose 30lb with a six week frenzy of exercise, you will either a) fail or get nearly there and be back to 16st by next winter.

[BTW, this is from someone who is consistently overweight, not a sanctimonious racing snake. But just look at any reputable dietary website, for instance http://www.nhs.uk/Livewell/loseweight/Pages/Weightlossmyths.aspx ]

You are right ASC1951, I have been overweight for about 3 and a half years, Just before my wife gave birth.

Since the we yin came along I have either been working extra 12 hour shifts for cash or when my wife went back to work part time I was watching the we yin on my days off so my weight gradually went up as I was too tired to consider doing any form of excerise.

Now the kid has started nursery so I have free time on my days off so this will give me the chance to get at least 3 - 4 good 1 - 2 hour training session in a week and I will also be able to cycle to work on day shifts which is a 20 mile round journey with hills included.

I intend to change my diet to be more healthy and I will have one night off for a drink and some treats rather than just when ever I fancied it.

Cheers

 

[lukesdad]

Thanks again lukesdad for the explanation, I will will this out tonight once the house is quiet.

I just done a 70 minute session and managed to get my max heart rate up to 160, I know that there is still more pushing in this.

I done 20 miles and had an average heart rate of 133 so this will probably be in the aerobic zone I would imagine, for a fair bit of the session I was actually above 140 but when you take into account the warm up and warm down then I may have been approaching the anarobic zone.

I definitely knew that I worked out today

You re getting there. Do the ramping test as suggested earlier not dead accurate but good enough. You ll be short of you anerobic zone and believe it or not depending on Your MHR probably only just in your aerobic zone . But 70 mins at that bpm you ll be shifting that weight as long as your diet is sensible.

 

[lukesdad]

Thanks again lukesdad for the explanation, I will will this out tonight once the house is quiet.

I just done a 70 minute session and managed to get my max heart rate up to 160, I know that there is still more pushing in this.

I done 20 miles and had an average heart rate of 133 so this will probably be in the aerobic zone I would imagine, for a fair bit of the session I was actually above 140 but when you take into account the warm up and warm down then I may have been approaching the anarobic zone.

I definitely knew that I worked out today

You re getting there. Do the ramping test as suggested earlier not dead accurate but good enough. You ll be short of you anerobic zone and believe it or not depending on Your MHR probably only just in your aerobic zone . But 70 mins at that bpm you ll be shifting that weight as long as your diet is sensible.

 

[mcb2080]

220 - minus your age is about as accurate as looking out of the window and picking a number!

Everyone is different, calculations are simply no good. If your training programme involves you working in specific zones then your max HR needs to be exact. Otherwise you are wasting your time to be honest.

Depending on which way you want to do it, either trainer or on the road the process is still the same. Firstly though, the most important point to note is that you MUST be fully warmed up and be prepared to suffer for 10 minutes or so. Secondly, if you have not done such a strenuous exercise for a while, please get checked out at a GP first! As it will put a huge load on the ole' ticker

The idea is to gradually increase your effort over a given period of time, till you get to the point that there is nothing left, and I mean nothing left.

Personally I prefer doing the test on the road, rather than a trainer as you can get a better feel for the amount of effort involved.

So.....find yourself a nice long drag, NOT a hill, a drag.

Then set yourself a marker, tree bush whatever, towards the top, say 50 yards from the summit.

Do your 1/2hr or so warm up ride get back to the bottom of the drag, then focus on the marker and start to ascend. It is important to keep a nice even tempo and try and remain as smooth as possible. Try and also maintain the same speed all the way to your marker. But without changing down to many gears so as to interrupt your cadence.

Above all, remain seated at all times, just slowly increasing the effort.

Now here's the stinger! When you get level to your marker you should ideally be near enough flat out, that's NOT speed but flat out effort.

Now get out of the saddle and sprint for all your life to the summit, that's your maximum heart rate.

To be fair you may need to practise this a few times, then take an average reading.

You will soon know if you have done it right, because you will most likely throw up soon afterwards! Furthermore, your legs will feel like jelly and you'll have to stop to recover.

And yes I am a qualified cycle coach, before anyone asks.

Thanks AlanW, you aren't anywhere near Glasgow by any chance?

I would like someone like you to push me as this is what I need.

I will keep in mind what you say when I get back out on the road and will post the results once the jelly feeling has passed

 

[mcb2080]

220 - minus your age is about as accurate as looking out of the window and picking a number!

Everyone is different, calculations are simply no good. If your training programme involves you working in specific zones then your max HR needs to be exact. Otherwise you are wasting your time to be honest.

Depending on which way you want to do it, either trainer or on the road the process is still the same. Firstly though, the most important point to note is that you MUST be fully warmed up and be prepared to suffer for 10 minutes or so. Secondly, if you have not done such a strenuous exercise for a while, please get checked out at a GP first! As it will put a huge load on the ole' ticker

The idea is to gradually increase your effort over a given period of time, till you get to the point that there is nothing left, and I mean nothing left.

Personally I prefer doing the test on the road, rather than a trainer as you can get a better feel for the amount of effort involved.

So.....find yourself a nice long drag, NOT a hill, a drag.

Then set yourself a marker, tree bush whatever, towards the top, say 50 yards from the summit.

Do your 1/2hr or so warm up ride get back to the bottom of the drag, then focus on the marker and start to ascend. It is important to keep a nice even tempo and try and remain as smooth as possible. Try and also maintain the same speed all the way to your marker. But without changing down to many gears so as to interrupt your cadence.

Above all, remain seated at all times, just slowly increasing the effort.

Now here's the stinger! When you get level to your marker you should ideally be near enough flat out, that's NOT speed but flat out effort.

Now get out of the saddle and sprint for all your life to the summit, that's your maximum heart rate.

To be fair you may need to practise this a few times, then take an average reading.

You will soon know if you have done it right, because you will most likely throw up soon afterwards! Furthermore, your legs will feel like jelly and you'll have to stop to recover.

And yes I am a qualified cycle coach, before anyone asks.

Thanks AlanW, you aren't anywhere near Glasgow by any chance?

I would like someone like you to push me as this is what I need.

I will keep in mind what you say when I get back out on the road and will post the results once the jelly feeling has passed

 

[mcb2080]

I'm a firm believer in interval training for weight loss. Working at maximum effort for a shorter period of time, followed by a short rest and repeat over and over again. Just make sure your heart rate doesn't go too high (and make sure your heart can take it)

Hi darkstar, I have done two interval sessions that I got off a triathlon website training guide. they where quite good but I thought I would just try and stay in a heart rate zone until I build up more stamina then I might look at them again. I was also not using the heart rate monitor when doing these sessions so I am unsure just how much I tested out my heart.

Cheers

 

[mcb2080]

I'm a firm believer in interval training for weight loss. Working at maximum effort for a shorter period of time, followed by a short rest and repeat over and over again. Just make sure your heart rate doesn't go too high (and make sure your heart can take it)

Hi darkstar, I have done two interval sessions that I got off a triathlon website training guide. they where quite good but I thought I would just try and stay in a heart rate zone until I build up more stamina then I might look at them again. I was also not using the heart rate monitor when doing these sessions so I am unsure just how much I tested out my heart.

Cheers

 

[lukesdad]

Hi darkstar, I have done two interval sessions that I got off a triathlon website training guide. they where quite good but I thought I would just try and stay in a heart rate zone until I build up more stamina then I might look at them again. I was also not using the heart rate monitor when doing these sessions so I am unsure just how much I tested out my heart.

Cheers

You dont really want to be doing interval sessions to lose weight.

 

[lukesdad]

Hi darkstar, I have done two interval sessions that I got off a triathlon website training guide. they where quite good but I thought I would just try and stay in a heart rate zone until I build up more stamina then I might look at them again. I was also not using the heart rate monitor when doing these sessions so I am unsure just how much I tested out my heart.

Cheers

You dont really want to be doing interval sessions to lose weight.