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Best way to lose wt without losing muscle mass? nm(31 posts)

Best way to lose wt without losing muscle mass? nmnestorl
Oct 9, 2001 9:21 AM
cut off head - nmnm
Oct 9, 2001 9:27 AM
Tried that, but makes climbing pretty hard :-)nmnestorl
Oct 9, 2001 9:40 AM
try this:-)
Oct 9, 2001 9:54 AM
remove inner tubes and bar tape
shave entire body and ride naked
discard brakes and saddle/seatpost
Answer to question 'how do I lose 10 lbs of ugly fat?' nmdavidl
Oct 9, 2001 10:09 AM
re: Best way to lose wt without losing muscle mass? nmraboboy
Oct 9, 2001 9:54 AM
avoid drooling on the couch while eating a half gallon of neopolitan ice cream. ;-)
pretty easyDog
Oct 9, 2001 9:57 AM
Cut back on sweets and high fat foods and then ride more. It's really that simple.

Sad but true. But where is the fun in that?MB1
Oct 9, 2001 10:11 AM
Just as Doug says, examine your diet and look for ways to painlessly reduce fat & sugar.

Sodas-drink less soda, more water.
Fats & fried food-find substitutes.
Cycling food-eat more fruit, drink more water.
Post ride beer-there are limits to the sacrifices we are willing to make!
Gotta have the beer!ColnagoFE
Oct 9, 2001 12:07 PM
Weight training helps too...the more lean muscle mass you have the more calories you burn just sitting around...drinking beer!
A fairly easy way....Starliner
Oct 9, 2001 10:37 AM
Goal is to decrease body fat while retaining/improving strength.

- keep your portions moderate in size, moderate in sugar/fat
- cut down the amounts of alcohol by 10-20% per week
- snack on more fruits, less chips/cookies/ho-ho's
- go to bed with as empty a stomach as you can bear

Be reasonable about the amount of weight you expect to lose - a couple of pounds a week is good. Too much and you'll risk losing your strength and getting burnt out.
Oct 9, 2001 11:13 AM
Three "W's"PaulCL
Oct 9, 2001 11:18 AM
Watch what you eat. More fruit and veggies, less fats. Simple.
Water. Drink alot. Skip the soft drinks. Personally, I drink 100-125 ounces per day. I always have a water bottle in front of me.
Work out. Yes, on the bike. Also in the weight room. Muscle burns 4- 5 times as many calories as fat does.

Simple, huh?? Now try sticking to it. Last January, I started trying to lose weight. My target was to get from just over 200 to 185 (I'm 6'1"). I made it by mid April and maintained until a recent injury put me on the couch. Losing the weight room for a month has really slowed my metabolism. By next Feb (first race of the season), I WILL be under 180lbs.
Oops, forgot one important pointPaulCL
Oct 9, 2001 11:20 AM
Never, ever eat anything after 7pm. Assuming you awake at 7am each day, this gives your body 12 hours to burn the fuel you took in during the day. Expect to lose about 5lbs per month - no more.

And make sure you cheat at least once per week. why?? Life is too short to suffer all the time.
Recently I've read stuff discrediting the "nothing after 7 p.m."bill
Oct 9, 2001 12:36 PM
rule. I'm not sure what I believe. Most recently, though, several source materials (you know, woman magazines, what can I say?) have been consistent in saying that what matters is your total caloric intake, regardless of when you ingest the calories.

One thing that makes sense to me is avoiding binge eating -- eat regularly, eat balanced, and don't deprive yourself, because deprivation leads to binging, which is disastrous for all sorts of reasons. Not only do you eventually eat more than you would have, but your body handles the binge/starve cycle differently, storing the calories as fat (when food is scarce, the body stores what it can, when it can).
Rule: don't starve, and don't eat just the celery. You can eat the cake, but eat just a little. Just sort of cut out unnecessary calories all around. It's worked for me -- I eat whatever I want. I just try not to eat what I don't really want, like the second (or third) piece of cake. Where my mommy had trained me to "eat the last piece -- it's not worth saving," I now throw it out. I've dropped 10 lbs in a year without trying, and I'm 42, and I love food.
I agree with Bill about the not after 7 foolishness.MB1
Oct 9, 2001 12:45 PM
If you are riding day after day you better join the "Midnight Snack" club or you are going to be off the back. All you need to do (I know "It's easy for you to say, MB1") is consume SLIGHTLY less calories than you burn every day.

Don't over do it.
I agree with Bill about the not after 7 foolishness.morey
Oct 10, 2001 8:30 AM
It would work if you do not eat from 7am to 7pm, then go to sleep. After 30 days you ought to be real thin!
Amen to that! (nm)Roxy
Oct 9, 2001 1:53 PM
re: Best way to lose wt without losing muscle mass? nmdzrider
Oct 9, 2001 11:27 AM
Your question implies that you don't need a lecture on dieting. Try calisthenics. I know they suck, but if maintaining muscle mass is as much of a concern as losing the weight, it's probably as well as you can do. I sometimes stop at a school yard and do some pull-ups, dips, step-ups and other exercises that use my body weight as resistance. I muscle up when I do it a few times a week but my weight stays the same or drops a little. A litlle goes a long way - thank goodness.
re: Best way to lose wt without losing muscle mass? nmmorey
Oct 9, 2001 12:10 PM
As a competitive bodybuilder, diet was 80% of winning. Even though the advice given is simplistic, it is good.
My book Nutrifitness (, say's 64% carb,15% protein, the rest in fat (90% unsaturated, 10% saturated)
re: Best way to lose wt without losing muscle mass? nmmorey
Oct 9, 2001 12:16 PM
I forgot, also use the weight room or calisthenics. Muscle burns more calories than fat. Also, fat requires a lot of energy to maintain, and does not do anything.
??? One of us is confused here.MB1
Oct 9, 2001 12:22 PM
Your line "Muscle burns more calories than fat. Also, fat requires a lot of energy to maintain," doesn't quite make sense to me. If fat requires a lot of energy to maintain then it would consume itself?

Anyway tell me more about your background. Did you write a nutrition-fitness book? And did you go from competitive body building into cycling?

Got any suggestions for a scrawny 50yo cyclist who would like to be stronger?
Oct 9, 2001 12:24 PM
I already ride heavy bikes. TFN nmMB1
Oct 9, 2001 12:31 PM
??? One of us is confused here.morey
Oct 9, 2001 12:45 PM
Actually, fat has quite an extensive capillary network. It uses a lot of ingested energy to keep itself "alive", and yes to make more fat.
I have a Ph.D in Physiology and an M.D. in Medical Allied Science.
O.K. you have got my attention now. In a good way.MB1
Oct 9, 2001 12:56 PM
I checked out the site you listed earlier. Ignoring some of the names of those sites ("", "Steroid"?) any suggestion of which sites are most useful for a skinny old cyclist? One who might want to get a little stronger without giving up saddle time.

O.K. you have got my attention now. In a good way.morey
Oct 10, 2001 6:18 AM
I am 58 years old, used cycling as part of my training. When I retired from that endeavor I found that cycling not only was healthy, but a lot of fun. What I would suggest:
1) Join a Bicycle club-they have group rides all the time
a good way to network, learn and improve. You can find your fitness level and speed.
2) Exercise - other than bike. Walk, go to the gym. Improve your muscle mass. Fat does not do anything.
3) Eat as well as you can. Which means learn as much as you can. Unfortunately, a lot of diet books exist that are incorrect. Find a good one! Diet is a 4-letter word!!!!
Oct 9, 2001 3:04 PM
I'd say it depends on your body fat. If you are hauling around a lot of fat, it's a matter of diet and burning off excess carbs with a lot of long rides. If your body fat is already low, then it might be very difficult to lose weight without losing muscle mass. You need to do this intelligently and lose weight gradually over a period of time. Muscle weighs more than fat and it's harder to drop muscle mass than body fat. Age is a factor also. When you are older it's easier to gain weight through weight training, but the downside is it's harder to lose weight once you pack it on. As for myself, I threw away my scale and quit worrying about my weight. When my my cloths start to feel tight, I go on a diet. My diet consists of cutting back on my servings and no sweets nor alcohol. I love beer and ice cream but they are taboo. I reward myself once and awhile and indulge in a couple of beers once a week when watching a football game on T.V.. Sweets are easy, if there are none in the house I can't eat them. I am a sugar junkie and I am learning to live without it....
Eat 5-6 balanced meals a day...dsc
Oct 9, 2001 3:22 PM
figure out your caloric and nutritional needs (protein, carb, fat ratio)and divide up your meals accordingly. If it's too difficult to prepare that many whole food meals, consider using meal replacement shakes for some of your meals. Myoplex, by EAS, makes very good ones. If you're not currently on a weight lifting program, get on one! It also helps a lot to keep a lifting log, and write down what you eat and when (incl. supplements) in your log. Get your bodyfat measured before you start on your new program, and about every month or so thereafter. It is the BEST way to gauge your progress. One last tip: if you are lifting heavy, and want to give yourself an extra edge in maintaining muscle mass, consume a scoop or two of high quality whey protein powder about 1/2 before bedtime. Some hardcore lifters even set their alarm clocks for the middle of the night, so they can breakup that 6-8 hr. period with yet another feeding.
Good luck on your program!
Current addition of Runners WorldDINOSAUR
Oct 10, 2001 7:22 AM
Has an article about burning fat. Although it doesn't really say much except advocating a strength training program in order to boost your metabolism, and increasing your protein intake. But it's something to look into for starters.
LSD = Long Slow Distancegrzy
Oct 10, 2001 8:56 AM
Keep the HR down below 70% and keep the duration up. This gives the body the ability to access stored fat and use it for energy. Go to hard and you burn off your glygen and need to keep adding easily accessed fule (i.e. not fat).
or intense and fast on an empty stomachdsc
Oct 10, 2001 11:23 AM
Most bodybuilders do their 45 min. or so of intense cardio first thing in the morning, on an empty stomach. You are right in stating that the body will use up the available glycogen first, thus working out before you eat. The body won't use protein (a poor source of fuel - it's for repairing muscles), so it's forced to use the stored fat instead.
The key to making this work right is to then wait 1 hr. after finishing the workout - forcing your now-heightened metabolism to consume even more fat. BTW, I have had experimented with all of these things in my own training program, and had good results, so I'm not just blowing smoke...