Wanting to get rid of the beer belly

[Flacka1987]

So, I'm looking to try lose some weight (1-2 stone).

I'm 27 years old, 5"11, 14 stone and just got sick of it.

I have asthma and feel sometimes this holds me back RE exercise.

I'm riding a Scott Aspect 620. Changed the pedals to lighter metal ones and also the tyres to smoother / faster ones. The rest of the bike is untouched.

Just really want to know anyone's opinions on frequency of rides in say a week? Distance of rides / pace in order to lose this weight.

I understand diet is a big part so any tips on that will always be welcome.

Greg

 

[Drago]

A solid 8 hours shut eye is also important.

 

[welsh dragon]

Hello. Welcome to the forum . Just ride your bike when you want, for as long as you want. Just get used to the bike, and enjoy yourself, thats the most important thing. Diet and exercise go hand in hand so cut down on the food, and ride your bike. You will soon start to lose the weight. Gradually go for longer rides, but don't become obsessed about times and distance. Just enjoy.

 

[uclown2002]

Your diet is critical, although exercise will help.
Ride as often as you can but build up your mileage and time in the saddle slowly. No need to hammer it either; speed will naturally increase with fitness.

 

[Travs]

I wrote some things that I've found recently on another post about similar:

"I used to be all about max calorie burning. The more you work, the harder you work, the more calories you burn, the more fat you'll get through, end of story.
I read more recently about the key to burning fat is that you need oxygen to metabolise it - and therefore this stuff that I personally never use to believe about "fat-burning zone" sounds more logical: I've read that you burn 1/3 each of carb, fat and protein as energy sources until you reach around 80-85% of MHR when your oxygen supply starts to drop off and you stop burning fat.
For 1g of each energy source, you have (as an approximate starting point) 4calories each for protein and carbs, and 9calories for fat.
Therefore, going on rides where you can keep your HR down out of the red, and breathe well (not hyperventilate, just don't shallow breathe) means you give yourself the highest chance of burning fat. Take carbs and protein with you (to stop the muscles being broken down to be used as an energy source) for energy and you give your body the best chance of being able to utilise fat stores in your body. As said, if you work hard and under-eat you'll bonk and eat everything in site. And lastly, I've been reading more and more about sleep too, Dave Brailsford amongst them so it must be fairly relevant to cycling."

I do caveat that I'm not a scientist, sports professional or claim to be giving any sort of advice, its just what I've read and what I'm doing.

The basics are this: Keep the rides steady and long as you like, make sure you stay fuelled for them, but clean up your eating a bit off the bike and get a good night's sleep.

Also, if its coming down to stomach particularly, get some core-strengthening exercises and make sure your abs and obliques are trained. Sitting on a bike does nothing for your stomach muscles if its just hanging there so make sure they get some work too.

 

[BRounsley]

I too have zero qualifications but here's my tuppence worth!


Don’t weight yourself, use a tape measure. Putting on muscle will make you heavier. Being dehydrated will make you lights. Weighing yourself is a rubbish metric. I assume you want to change shape/makeup than get lighter.


As you said diet is the key but muscle mass is your friend. The more muscle you have more energy you burn, even when sitting still, so mixing in some simple bodyweight exercises. Any of these flash in the pan exercise plans (e.g. Insanity) or your classic boxing training always having jumping in common. Jumping works, google “Burpee” and look to do a bit of circuit training with plenty of jumping stuff.


As @Travs said if you massively under fuel you’ll just get into a vicious circle of burning muscle, and muscle mass is your friend. Any dramatic changes mean you’ve probably got the balance wrong and there’s a good chance you’re goosing you metabolism. Be patient, don’t get faddy.


I love cycling but being active is being active. A 20 minute walk post lunch is very beneficial (for many reasons) and you don’t even need to break a sweat.


I’ve also read taking a before and after pictures can really help with seeing progress and with motivation.

 

[howard2107]

Swimming once or twice a week helps. I do at least 1 45 to 60 minute session per week, covering up to mile. Its hard on the shoulders to start with, but things get easier after about 6 weeks. 64 lengths in a 25m pool is a mile. When you first start you will struggle to do more than about 4 lengths at a time without stopping, i could only manage 2, but now i just get in, get them done and get out, the downside is the boredom, but a waterproof MP3 player helps. If you do take it up, then i suggest breast stroke till your arms and shoulder get strong, front crawl will kill you until then.

Cheers...............Howard

 

[ayceejay]

I hope I am making sense here but the problem is a 'beer belly' right? and you are 27? Stop drinking beer.

 

[screenman]

Not many cyclist build up enough muscle mass to increase weight. Many do increase weight by eating more cakes.

Swimming is good I do 5 sessions a week, it is not a great calorie burner though, it does change shoulder shape though and helps a bit on the belly.

 

[Kilbourne]

I hope I am making sense here but the problem is a 'beer belly' right? and you are 27? Stop drinking beer.

Or just exercise enough, and eat better to accommodate the beer. Never leave the beer!

 

[gavroche]

I don't think 14 stones for your height is overweight.

 

[uclown2002]

I don't think 14 stones for your height is overweight.

wtf!

 

[Amanda P]

Go on a two-week cycling tour with Mrs Uncle Phil. Go loaded for camping, and camp almost every night. Go somewhere where there are few pubs, cafes and cake shops, or where you can't afford them (rural Scandinavia is good in both respects).

You'll find that Mrs Uncle Phil always wants to go a bit further, and a bit faster, than you do. She's paranoid about missing planes and ferries, so always wants to be over the horizon sooner rather than later.

This works because you'll be getting loads of exercise, and you just don't quite have time to eat enough to balance the energy intake (she nibbles a handful of nuts or raisins and just keeps going like the Duracell bunny). Even if you did have time, it's too cold/there are too many midges or mosquitoes to sit around eating for long.

Well it works for me anyway.

 

[screenman]

I don't think 14 stones for your height is overweight.

Maybe not if it is solid muscle.

 

[mickle]

It's really simple. Eat less.