p********r
发帖数: 3799 | 1 http://www.bikeradar.com/road/fitness/article/how-to-lose-weigh
Achieving your optimal cycling weight will make you faster, and fitter. But
what is it and how do you reach it?
“Excess body weight is the cyclist’s enemy,” says Matt Fitzgerald, author
of Racing Weight: How to get lean for peak performance (VeloPress). “It
wastes energy, slows you down, affects performance and stresses joints.”
You can’t change your basic physiology such as height, limb length and even
potential for leanness, but, says Fitzgerald, “You can reduce your weight
to a level that is optimal for performance given those genetic constraints.
” You want to up your power-to-weight ratio by improving body composition
through training and diet.
Fitzgerald warns against using body mass index (BMI), as touted by many
doctors to gauge optimum body weight. “BMI charts are designed to identify
unhealthy weights for the general population, based on a statistical
susceptibility to disease,” he says. “This is far too vague to identify
ideal athletic weight,” says Fitzgerald.
Instead, he says, lowering body fat percentage is the key, as it will
increase your aerobic capacity because muscle has less competition from fat
tissue for oxygen and fuel. (You can use widely available body fat scales).
1. Diet quality
“If you only focus on one of the five steps to reaching your optimal
weight, eating quality foods is the one,” says Fitzgerald. The right foods
will have the highest nutrient value, but will often also have the lowest
calorie density too.
Fitzgerald splits high quality foods into six categories: fruit; vegetables;
lean proteins such as fish, meats that are 10 percent fat or less,
nuts and seeds; whole grains; low fat dairy; and essential fats such as
omega-6 and omega-3 fatty acids, the best source of which is fatty fi
sh.
Low quality foods are grouped into five categories you should avoid:
refined grains; sweets – including soft drinks, pastries and desserts
that contain large amounts of refined sugar; all deep-fried foods;
whole milk dairy produce; and fatty proteins such as any meat with more than
10 percent fat.
2. Balancing energy sources
Rather than strict proportional macronutrient diets, such as 60 percent
carbohydrate, 20 percent fat and 20 percent protein, Fitzgerald advises a
more measured approach. “It’s not carbohydrate as a percentage of total
calories you should worry about. Instead, match your carbohydrate intake to
your training load while ensuring you still get adequate amounts of fat and
protein and that the overall quality of the calorie sources is high.”
3. Timing nutrition
When you eat has a big impact on body composition, as it affects energy
partitioning – how the calories are stored. “The key is to shift the
balance of energy partitioning away from fat storage and toward muscle
storage and immediate use,” says Fitzgerald.
Eat early, eat often and before, during and after exercise. Eating early
makes you less likely to over-eat in the afternoon and means you’re more
likely to eat higher quality calories. “Try to eat 25 per cent of your
total daily calories within an hour of waking up,” suggests Fitzgerald.
Eating often can boost metabolism and thus burn more calories. It also
reduces appetite, helping to avoid over-eating at meal times. The ideal time
to eat before a ride is two to four hours ahead, and you should include
100g of carbohydrate.
“Fuelling a ride will enhance your performance and help you burn more fat,
” says Fitzgerald. “It will also increase the number of food calories you
burn and decrease the number you store.” Fuelling with carbohydrate-based
energy drinks and gels during a ride will help you get leaner for the same
reasons.
Eating soon after exercise also promotes leanness because it shifts energy
partitioning towards muscle protein and glycogen synthesis and away from
body-fat storage.
4. Managing appetite
Mindful eating is essential to cut out poor eating habits, such as emotional
eating – because you’re sad, happy or even bored; spontaneous eating –
just because the food is there; unconscious eating – automatically fi
nishing that packet of biscuits while watching TV; habitual eating –
because it’s a mealtime and not because you’re hungry; and clearing your
plate – portion sizes vary, so why shouldn’t you leave some food if you
are full?
Eat high-satiety foods that are filling and low calorie. “These
include fibre, certain proteins, long-chain fatty acids and calcium,”
says Fitzgerald. Eat small portions of them as appetisers before meals to
help manage your appetite. Soups, nuts and low fat yoghurt are good examples.
Counting calories helps you become more aware of your diet and establish
good habits. Online tools such as www.trainingpeaks.com and weightloss
websites are useful. “They don’t have to be 100 percent accurate,” says
Fitzgerald, “just counting will increase dietary awareness and you will
automatically eat better.”
5. Training right
There are two schools of thought about the best way to exercise yourself
lean: high intensity interval training or prolonged moderate intensity
exercise in the ‘fat-burning zone’.
“Both are effective for fat-burning,” says Fitzgerald, “but the primary
goal of most endurance athletes is to achieve maximum race performance, and
getting lean is just one means to that end – so focusing on building
exercise fitness is more reliable.”
The fat-burning zone is typically between 59 and 64 percent of VO2 max in
trained cyclists, and between 47 and 52 percent of VO2 max in unfit
individuals. For both this level equates to a comfortable but not ‘dawdling
’ conversational pace. “But,” says Fitzgerald, “almost all cyclists
could benefit from doing more moderate intensity miles as well as high
intensity intervals.”
6. Weighs and measures
“What gets measured gets managed,” says Fitzgerald – citing research by
the Minneapolis Heart Research Institute which found that subjects lost an
extra pound for every 11 days they weighed themselves during a weight-loss-
through-dieting experiment.
To this end, Fitzgerald suggests keeping a diary of body weight, body-fat
percentage, a food journal, and a calculation of calories burned per day. To
calculate daily calories burned, add Base Metabolic Rate (BMR) calories to
calories burned in non sport activities, plus workouts or rides.
BMR is how many calories you burn at rest and can be estimated using your
height, weight, age and, for best accuracy, your body-fat percentage. There
are many online resources for calculating BMR, but try www.calculator.org
which uses the popular Harris-Benedict formula.
For an estimation of total calories burned, Fitzgerald suggests www.my-
calorie-counter.com which calculates, for example, that an eight-hours-a-day
desk job for a 68kg male will burn 984 calories a day.
“One weigh-in per week is adequate,” says Fitzgerald, “but the minimum
should be once every four weeks.” On the same day, ride a set time-trial
course or long hill climb and record your time along with your weight and
body-fat percentage measurement. “These are your official weigh-in
days,” says Fitzgerald. | p********r
发帖数: 3799 | 2 我本身是没有体重的问题了，just in case, somneone is interested.
根据这个BMR的计算，我的1200kcal/day, 不过我一般都是按照2000kcal/day去吃的。
http://www.calculator.org/calculate-online/health-fitness/basal | m******i
发帖数: 9479 | 3 我就想把回国吃回来的十磅体重减回去。现在都快三周了，好像收效也不是很明显。
任务相当艰巨啊……因为现在运动量越来越大，饿肚子越来越不现实。
而对我而言最好的减体重的办法是少量运动加大量节食。
我之前跑30到40mpw的时候，平均每天吃大概1500，还长肉啊！！！按照这个的计算我
的BMR是1300左右。崩溃了……
【在 p********r 的大作中提到】
: 我本身是没有体重的问题了，just in case, somneone is interested.
: 根据这个BMR的计算，我的1200kcal/day, 不过我一般都是按照2000kcal/day去吃的。
: http://www.calculator.org/calculate-online/health-fitness/basal
| p********r
发帖数: 3799 | 4 为什么要减重呢？ 我现在要是有多出的10磅，我就偷着笑了。
还有饿肚子的方法，实在不科学。只有吃饱了，才有抑制不吃不饿.....
【在 m******i 的大作中提到】
: 我就想把回国吃回来的十磅体重减回去。现在都快三周了，好像收效也不是很明显。
: 任务相当艰巨啊……因为现在运动量越来越大，饿肚子越来越不现实。
: 而对我而言最好的减体重的办法是少量运动加大量节食。
: 我之前跑30到40mpw的时候，平均每天吃大概1500，还长肉啊！！！按照这个的计算我
: 的BMR是1300左右。崩溃了……
| m******i
发帖数: 9479 | 5 多了十磅基本上是纯脂肪，怎么可能受得了。
跑得慢太多了，而且也很难看，裤子都能勒出游泳圈来。
饿肚子不是说真的饿得嗷嗷叫还忍着，是说吃一堆体积大重量大热量低的东西。这些东
西理论上是好的，但是吃多了很不爽……
【在 p********r 的大作中提到】
: 为什么要减重呢？ 我现在要是有多出的10磅，我就偷着笑了。
: 还有饿肚子的方法，实在不科学。只有吃饱了，才有抑制不吃不饿.....
| i*********5
发帖数: 19210 | 6 "饱汉不知饿汉饥"
【在 p********r 的大作中提到】
: 为什么要减重呢？ 我现在要是有多出的10磅，我就偷着笑了。
: 还有饿肚子的方法，实在不科学。只有吃饱了，才有抑制不吃不饿.....
| m******i
发帖数: 9479 | 7 exactly....T_T
【在 i*********5 的大作中提到】
: "饱汉不知饿汉饥"
| i*********5
发帖数: 19210 | 8 我从来没胖过，因为一直骑车。只是每年冬眠后比夏末重１０磅而已，不过入春后一骑
车就又掉了。体重总是在１３５－１４５之间与气温成反比。
不过两年前加入跑步后，人就又瘦了一圈，脸都瘪进去了，想pro cyclist那种，让我
特别高兴。;-)
虽然运动量大，但也要避免暴食。我晚上都不吃太饱，有时睡觉时有点儿小饿也决不下
楼找食。 | p********r
发帖数: 3799 | 9 我体重，安季节会上下浮动一些，夏天最低，冬天长点。
我是不行，要是饿的话，睡不着，一定要吃点东西，才能睡的下。
我基本是饿了就吃，吃的不多就是了，这可能就是少吃多餐吧。
【在 i*********5 的大作中提到】
: 我从来没胖过，因为一直骑车。只是每年冬眠后比夏末重１０磅而已，不过入春后一骑
: 车就又掉了。体重总是在１３５－１４５之间与气温成反比。
: 不过两年前加入跑步后，人就又瘦了一圈，脸都瘪进去了，想pro cyclist那种，让我
: 特别高兴。;-)
: 虽然运动量大，但也要避免暴食。我晚上都不吃太饱，有时睡觉时有点儿小饿也决不下
: 楼找食。
| f****l
发帖数: 5514 | 10 我们的目标是: 减出一辆碳车来!
But
author
even
weight
【在 p********r 的大作中提到】
: http://www.bikeradar.com/road/fitness/article/how-to-lose-weigh
: Achieving your optimal cycling weight will make you faster, and fitter. But
: what is it and how do you reach it?
: “Excess body weight is the cyclist’s enemy,” says Matt Fitzgerald, author
: of Racing Weight: How to get lean for peak performance (VeloPress). “It
: wastes energy, slows you down, affects performance and stresses joints.”
: You can’t change your basic physiology such as height, limb length and even
: potential for leanness, but, says Fitzgerald, “You can reduce your weight
: to a level that is optimal for performance given those genetic constraints.
: ” You want to up your power-to-weight ratio by improving body composition
| n******d
发帖数: 3583 | 11 每天多吃几顿肉，少吃点饭
【在 m******i 的大作中提到】
: 多了十磅基本上是纯脂肪，怎么可能受得了。
: 跑得慢太多了，而且也很难看，裤子都能勒出游泳圈来。
: 饿肚子不是说真的饿得嗷嗷叫还忍着，是说吃一堆体积大重量大热量低的东西。这些东
: 西理论上是好的，但是吃多了很不爽……
| O****e
发帖数: 3290 | 12 Nice article. It takes time to tune up your diet. But, once tuned, it's hard
to turn back.
Dieting is not suffering. You want to nurture a healthy diet that you enjoy.
But
author
even
weight
【在 p********r 的大作中提到】
: http://www.bikeradar.com/road/fitness/article/how-to-lose-weigh
: Achieving your optimal cycling weight will make you faster, and fitter. But
: what is it and how do you reach it?
: “Excess body weight is the cyclist’s enemy,” says Matt Fitzgerald, author
: of Racing Weight: How to get lean for peak performance (VeloPress). “It
: wastes energy, slows you down, affects performance and stresses joints.”
: You can’t change your basic physiology such as height, limb length and even
: potential for leanness, but, says Fitzgerald, “You can reduce your weight
: to a level that is optimal for performance given those genetic constraints.
: ” You want to up your power-to-weight ratio by improving body composition
| t****u
发帖数: 10218 | 13 BSO
【在 p********r 的大作中提到】
: 为什么要减重呢？ 我现在要是有多出的10磅，我就偷着笑了。
: 还有饿肚子的方法，实在不科学。只有吃饱了，才有抑制不吃不饿.....
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