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Tactics to get leaner(10 posts)

Tactics to get leanerSprint-Nick
Oct 5, 2003 3:41 PM
I just got a body fat test and over the past 6 months I've gained some weight. Are there any tactics anyone has used to lose body fat while maintaining lean body mass? It'd be great if I can get tactics about how to eat before, during and after workouts while trying to lose weight and maintaining body weight.

I know it'll take a while to lose it and am in no rush.

Thanks,
Nick
re: Tactics to get leanerlyleseven
Oct 5, 2003 4:02 PM
One of the dangers of the cycling food which gives you carb replacement is that it basically converts to sugar (glucose), this promotes the release of insulin, which puts on fat. I wondered why it was so hard to lose any weight when taking these drinks, bars, etc. I switched to the lower carb versions and the results were apparent. The recent South Beach Diet book explains much of this chemistry and I can tell you from first hand experience it lowered my weight and body fat.
Four key pointsKerry Irons
Oct 5, 2003 5:16 PM
One - eat continuously during the day so that your blood sugar remains relatively constant. When your blood sugar goes up, that triggers fat storing. This will also reduce cravings and bonks.

Two - go to bed hungry. If you have "nothing" in your stomach when you hit the sack, the 60 or so calories per hour your body consumes while sleeping will have to come from someplace else - like your fat stores.

Three - consume fewer calories than you burn. Miracle diets notwithstanding, you only lose weight if you run a calorie deficit. All claims to the contrary are totally bogus.

Four - continue to work out. You have to make demands on the muscles to prevent them from becoming food for your body. The body will preferentially consume protein over fat when it perceives a starvation situation, which is exactly what it perceives when you take in fewer calories than you burn.

All this assumes that your really do need to lose fat/are gaining fat.
This keeps me at 125 year after year...Tom C
Oct 5, 2003 7:54 PM
If you can, ride through lunch. Inadvertently, for years, I had been practicing what is outlined in Carmichaels' book discussing Armstrongs training habits. The weighing of the food I had heard of before reading the thing but starting late and riding through lunch then finishing up with a protein shake or some bit of nutritional replacement, then having a normal dinner, I hadn't known. Now granted, not everybody is afforded the luxury of having the middle of their day free to do this but it can be done on weekends for most. What I had been doing for years was when I had worked my way up to rides of in excess of 2.5 hours, I would leave at noon, make it back by 3 or thereabouts, eat an energy bar Cliff, Power, it doesn't really matter and make sure I would rehydrate adequately until dinner which around my house is 5:30 so not much of a wait. Because I lose weight easily and am prone to very low body fat, I would sometimes add a few ounces of lunchmeat and a baked yam. All in all not much more than 500 calories for lunch is consumed. Make sure to adjust amounts for your own frame. When I get visibly veiny with any fat around the middle gone, I go back to leaving at 10:30- 11:00a.m. and resume eating a normal lunch which is still on the light side. Typically brown rice, a baked yam, some lunchmeat, usually turkey breast and a drink is what I'll have most lunches. I regard it as a bridge meal to dinner so I don't concern myself with the ritual. Dinner is different every day. Make sure you get adequate protein. In my family protein is eaten with an Oriental frame of mind i.e. like an ingredient not a focal point so for me a meatless breakfast and about 3 vegetarian dinners per week means I need to pay special attention to adequate protein. Others can argue about where that source of protein may come from. I've used this method for at least 25 years to get that last 5 lbs. off that everybody says is impossible to get off. It isn't. Good luck to you.
Lots of common sense......PatC
Oct 5, 2003 10:42 PM
First, while trying to lose weight, you must do without what turns into body fat (sugar, fat meat......etc..I suppose you know the list of what should be banned). Cut down on pasta, rice, potatoes..but don't do without them otherwise you will be starving. And, most important, eat as much fruit and vegetable as you want. Have them in salads or nicely prepared (in casseroles for example) to accompany your pasta/jacket potatoes/rice/quinoa...(try to vary the cereals, one type for each day) and your fish (better to have it cooked by steam or wrapped in some cooking foil)or your meat (go for the poultry bits and cook them in some olive oil with hot chili peppers or tomatoes..well you know the Mediterranean diet !). You can have great fun cooking plain food in no time at all....and so much pleasure eating it !!!
Don't forget that you shouldn't eat too much at night...the best thing is to go to bed with the digestion work at an end.For breakfast, you can have the Budwig cream (or Kousmine breakfast) - it works wonders to balance your diet, in the long run.
And once you have lost your extra weight, just go on the same way, reverting to bigger portions of carbo-hydrates.
That is what is called 'sound eating'....the only way to stay lean and in good shape for long !! Because you won't lack any of these paramount elements such as vitamins, minerals and oligo-elements.
Great posts.cyclingforhealth
Oct 5, 2003 11:03 PM
Thanks for the post Pat, and the rest of you guys and ladies. It is is hard to go through the ups and downs of trying to lose weight. Keep them coming guys and ladies.
We can use the encouragment. I know I sure can.
Don't mention it....PatC
Oct 6, 2003 12:16 PM
....it was a pleasure ! I can well imagine how hard it is...probably much harder than giving up smoking (I have been through that and knows how much determination it takes) !!
But feeling in good shape and at peace with your body is worth lots of efforts..and relapses ! But remember that changing your eating habits necessarily goes with changing your point of view on yourself to start with (mainly what your real needs are..)and on lots of other things !!
And both changes are rewards in themselves....So take courage !!
get lean and tough in one shotandy02
Oct 6, 2003 5:14 AM
In the winter to keeep my wieght down I will get out of bed and go directly to my rollers. NO food on the way just a little water. Not only to you lose weight doing this but it is great bonk training! Just eat as soon as you are done so you keep your muscle. I have found that ceral is the perfect food (skim milk) just the right amount of protein, carbs and vits. Don't do this everyday! I do it around two -three times a week and I eat before on the other days.
eat less, exercise more (nm)ColnagoFE
Oct 6, 2003 7:49 AM
get lean and tough in one shotandy02
Oct 6, 2003 3:02 PM
In the winter to keeep my wieght down I will get out of bed and go directly to my rollers. NO food on the way just a little water. Not only to you lose weight doing this but it is great bonk training! Just eat as soon as you are done so you keep your muscle. I have found that ceral is the perfect food (skim milk) just the right amount of protein, carbs and vits. Don't do this everyday! I do it around two -three times a week and I eat before on the other days.