Shifting from Fat loss to Weight loss?

[RoadRaven]

Shifting weight is about everything discussed above.

However, the most successful strategy my partner and I have tried is to remove bread from our diets. We eat loads of rice now though.
We already didn't eat cake, biscuits, pastires etc. (except for the very occasional treat).

He did it for a few months and after two had dropped 8kgs.
I have been doing it for a month and have dropped 5kgs so far. My goal is another 14kgs.

Of course the drawback of losing weight this quickly is that you don't have the energy reserves you had. So now he has plateued and is maintaining his weight, he has found his power and strength are back - plus he can stay with the top cyclists in our club on hills.
He did maintain his cycling distances (about 4-500km per week) but didn't do intense rides, just distances. now he is building the intense rides into his distances again.

I am finding I don't have the endurance in races, but thats ok. Already I am climbing a tad faster, and that is my the reason for me wanting to lose weight.

[teigyr]

I am reading this with great interest because I also do the same type of routine. I do four sets instead of six but it is the same concept. Is it better to fatigue the muscle than to do the same weight? I used to do step increases and still kind of do it sometimes.

Also, if you're doing at least two day gaps between muscle groups (ie upper body/cardio/lower body/cardio then back to upper) is that sufficient? Or by rest does it mean no weight training? Lower body rest is the worst because everything requires lower body!

Great thread though and I am sure many people appreciate the information here.

[equus123]

I am reading this with great interest because I also do the same type of routine. I do four sets instead of six but it is the same concept. Is it better to fatigue the muscle than to do the same weight? I used to do step increases and still kind of do it sometimes

Depends on what you want out of it, how you want to look, and what your goals are. You can still fatigue the muscle by doing the same weight or even with 2 lbs! ....it's all in how you do it. Using the example you stated above, if you use the same weight for each set and it's still somewhat easy at the end of each set and by the last set then you can change your tempo. Tempo in lifting refers to 3 measures of time - 1 for the eccentric, 1 for the climax, and 1 for the concentric. Ex: a bench press. You pick the bar up and your arms are fully extended. The eccentric movement is from max extension down to your chest. The climax would be that lowest point. The concentric movement is the actual "lift" whether it be a push or a pull. Back to your example.....you can use the same weight for all 4 sets and either use a slow eccentric movement (~3 second count) or you can squeeze at the end of the push/pull (~2 second count). This will burn towards the end of the last set and you'll definitely feel the fatigue. These types of lifting techniques tend to build strength and stamina or endurance. Lifting heavier weights with lower reps tend to build strength and power. So again, everything boils down to what you want out of your strength training, how you want your physique, and what your goals are.

Also, if you're doing at least two day gaps between muscle groups (ie upper body/cardio/lower body/cardio then back to upper) is that sufficient? Or by rest does it mean no weight training? Lower body rest is the worst because everything requires lower body!

When it comes to defining "rest" - you can have designated body part days (i.e. Tuesday - chest and shoulders; Friday - back and arms) or you can do full body workouts each time you go into the gym. What differs is the total number of sets and reps per body part that distinguishes the amount of rest needed for the muscles to recover.

Focusing on one muscle group and doing that twice per week is okay, more than that will likely not provide enough rest between. On the other hand if you do full body workouts then you can lift up to 4 days per week because it's not as targeted and specific as the other.