Opinions on work out I just put together

Well the thing is I've droped 10-12 lbs since I started "counting calories" but I do not look or feel any different than before. I don't know if it was all water weight or what but my body is still identical to how it was 10lbs ago. My clothes still fit exactly the same and I still look identical in the mirror.

This is one of the things that really gets me down the most. I know it all takes time but I mean seriously 10-12 lbs is quite a few for everything to still be the same isn't it?

Marshall
 
zebrasinamerica said:
Well the thing is I've droped 10-12 lbs since I started "counting calories" but I do not look or feel any different than before. I don't know if it was all water weight or what but my body is still identical to how it was 10lbs ago. My clothes still fit exactly the same and I still look identical in the mirror.

This is one of the things that really gets me down the most. I know it all takes time but I mean seriously 10-12 lbs is quite a few for everything to still be the same isn't it?

Marshall
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You should be taking measurements. I bet some of them have diminished. I measure my chest, hips, waist, belly arms, legs every 2 weeks. That is how I know if I have my nutrition and training dialed in. It I am not getting the results I need, I make the necessary changes. I forget, and I am too lazy to look up in this thread, how you mentioned how many calories per day you are eating? And how long did it take you to lose those 12 lbs? Are you weighing yourself at the same time under the same conditions each day?
 
Well to be honest I'm not eating a set amount per day or anything like that, I'm just eating one serving of what ever I eat and when I say serving I mean an actual serving size, if it says one cup I eat one cup and so on. I am weighing myself under the same conditions the time may not be exact but I take my weight on monday and friday nights, the reasoning for the monday weight check is to make sure I didn't eat all weekend and put 3 pounds back on, it's really more just for reassurance than anything. It has taken about 1 1/2 to 2 weeks to drop the 10 - 12 pounds that I have dropped.

One question I have is would running (either on a treadmill or outside) help tone my legs? In other words would I "loose weight" in my legs by running? I know that this was the case with riding but there was no impact to deal with so I was just curious if running would give me the same effect as riding or if it would give me different results due to the impact that is there.

Marshall
 
zebrasinamerica said:
Well to be honest I'm not eating a set amount per day or anything like that, I'm just eating one serving of what ever I eat and when I say serving I mean an actual serving size, if it says one cup I eat one cup and so on. I am weighing myself under the same conditions the time may not be exact but I take my weight on monday and friday nights, the reasoning for the monday weight check is to make sure I didn't eat all weekend and put 3 pounds back on, it's really more just for reassurance than anything. It has taken about 1 1/2 to 2 weeks to drop the 10 - 12 pounds that I have dropped.

One question I have is would running (either on a treadmill or outside) help tone my legs? In other words would I "loose weight" in my legs by running? I know that this was the case with riding but there was no impact to deal with so I was just curious if running would give me the same effect as riding or if it would give me different results due to the impact that is there.

Marshall
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12 lbs in 2 weeks. That is a lot. How much weight do you have to lose again?

No, you can't spot reduce, meaning... running will not make the fat on your legs deminish per se. We lose fat in the order that we are biologically programmed to do so, this being unique for each individual. You did not spot reduce with your riding either. It probably just so happens that you genetically store fat on your legs last, which means it would be the first place for it to come off.
 
well it wasn't nesecarily the first place i lost weight, i was just curious if running would give me the same type of effect in the way the my muscles develop compared to cycling. While cycling I focused more on distance riding as opposed to sprinting and time trialing and things of the sort so I guess through logic jogging would be my best bet.

Right now I'm at 205-207 and I plan on getting back down to 165 - 170, so I have 40/45 lbs from now and 50/55 from 10 lbs ago.

Marshall
 
zebrasinamerica said:
well it wasn't nesecarily the first place i lost weight, i was just curious if running would give me the same type of effect in the way the my muscles develop compared to cycling. While cycling I focused more on distance riding as opposed to sprinting and time trialing and things of the sort so I guess through logic jogging would be my best bet.

Right now I'm at 205-207 and I plan on getting back down to 165 - 170, so I have 40/45 lbs from now and 50/55 from 10 lbs ago.

Marshall
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Watch the speed at which you are losing weight. You are not too big, and with that said, your body can only lose so much fat per week. I would say, if you are losing more than 3 lbs per week, and that is on the very high side, you are tapping into some muscle. This could be an indication that your food intake is too low.
 
so what happens if my intake is to low and I am exercising regularly to keep my muscle active? when I raced I would eat approx. 500-750 calories a day and burn between 1000 and 3000 depending on the training route that I rode.

Marshall
 
zebrasinamerica said:
It has taken about 1 1/2 to 2 weeks to drop the 10 - 12 pounds that I have dropped.
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That's too much actually. During that time period, you should have lost maybe 2 pounds if you were working out. A pound of fat is about 3,500 calories. So, to lose 12 pounds, you would have had to burn an extra 42,000 calories past the break-even point. I promise you that you did not do this in a week and a half, so it should be of no surprise that you don't feel any different or look any different. I imagine at this stage the weight that you're seeing drop off so quickly is water and waste weight. This isn't to discourage you, but rather to keep you from getting discouraged, because it sounds like you're already starting to get aggravated. It just doesn't work like you're expecting it to.
 
well, i'm not really getting discouraged or aggrivated tough it is kind of strange that I can loose 10 pounds of something and not have any physical change or anything. I have not started working out just yet since my work out plan got shot down and all that good stuff. I'm going to start riding on my trainner starting monday for an hour 3-5 days a week and will go from there because just cutting calories alone is not the route I am wanting to take. I would rather exercise and loose it in 6 - 9 months than just cut calories and loose what I'm wanting to loose in 3 years

Marshall

P.S. When I started riding (august 2004) I dropped 50-55 lbs by November 2004 and stayed there until about October of 05 when I injured my leg and then broke my hand as that healed and put all of it back on since Oct of 05 while doing just about nothing.
 
zebrasinamerica said:
well, i'm not really getting discouraged or aggrivated tough it is kind of strange that I can loose 10 pounds of something and not have any physical change or anything. I have not started working out just yet since my work out plan got shot down and all that good stuff. I'm going to start riding on my trainner starting monday for an hour 3-5 days a week and will go from there because just cutting calories alone is not the route I am wanting to take. I would rather exercise and loose it in 6 - 9 months than just cut calories and loose what I'm wanting to loose in 3 years

Marshall

P.S. When I started riding (august 2004) I dropped 50-55 lbs by November 2004 and stayed there until about October of 05 when I injured my leg and then broke my hand as that healed and put all of it back on since Oct of 05 while doing just about nothing.
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Yes, 50 lbs in that time frame with intense exercise is ok. 12 lbs in one, even two weeks is a little steep.
 
yeah, thats the training routine I'm planning on getting back to I just don't seem to get the same effect on a trainner as I do riding on the road but the damn sun is making it hard on me to actaully ride outside.

Marshall
 
zebrasinamerica said:
yeah, thats the training routine I'm planning on getting back to I just don't seem to get the same effect on a trainner as I do riding on the road but the damn sun is making it hard on me to actaully ride outside.

Marshall
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You don't have to train like that to realize those same type of results.
 
zebrasinamerica said:
what would you suggest then?
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1. Get this nutrition straightened out

2. Full body workout with weights 2-3 times per week (3 if schedule permits, 2 if not)

3. Either one session of HIIT and one session of SS cardio per week, or 2 sessions of HIIT.

Gauge your results from there. Assuming your dietary adherance is on point, if you were not realizing results, might change a few variables, that not much.
 
High Intensity Interval Training and Steady State Cardio. If you don't know the difference, see my journal. ;)

Type of exercises should be compound movements of the big muscle groups. Quad dominant exercises like squat variations, posterior chain dominant (hams and glutes) exercises like deadlift variations, horizontal pressing movements like bench press, horizontal pulling movements like row variations, vertical pressing like military press, vertical pulling like pull-ups or pull-downs.

This can be broken up many different ways for a 3 day split.
 
Like steve has said a few times now, your diet plays a BIG part in losing fat and it will give you more stable results in losing fat.

On the whole 'weighing yourself' thing, you should weight yourself in the morning - get up, go the toilet and then weigh yourself. This will give you the most accurate reading when done every week/2 weeks... it will be a steady decrease if you are doing things right. if you leave it till night time, you may have more water in your body ddue to retention.

The one that gets people is NOT drinking (water). If you dont drink, your body WILL hold onto as much water as poss.. so at night you will weigh heavier than what you should. If you DO drink a nice healthy amount of water, you will actually weigh LESS at the end of the night (provided you've been the toilet) as your body will not hold on to water as much.
 
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