Training schedule

[smilingcat]

Do your work out first thing in the morning. Follwed by a hearty healthy breakfast. eggs for protein, toast for carbs and fresh fruit, OJ things like that and have a hearty lunch too. Keep your supper/dinner to a smaller portion just to get you through your sleep. Large salad with few strips of chiken, tuna, salmon, bacon bits..., a bite sized super yummy desert.

And eat slowly. Chew your food. Give your body enough time while eating so that the body can tell you that you are full. We are the most uncivilized lot in this world. Rush rush rush even with food. Fast food. blach... Take time to eat. Look at the Eurpoeans, French, Itallians, Spaniards... 2 hour lunch is not unheard of with Itallians. A paella with Spaniards would last two or three hours for supper at 9:00PM (okay tad late in the evening). A friend of mine from England was just appaled by how they were rushed through dinner at high end restaurant in NYC and shoved out the door. total time 90 minutes. They were hoping for 3 hour dinner with coffee and desert. I had to explain the rest. bus. to them... They were shocked!!!

The idea is that by working out in the morning, your metabolism stays elevated the rest of the day. And eating hearty breakfast and lunch, your body will not go into "protecting against famine mode". This is where your body decides to drop its metabolism to conserve all the fat in your body for the lean times. Eating slowly keeps you from over eating.

Smilingcat

[RoadRaven]

Hey there DDH

Here are two key things I have found that are helping me with weight loss and the general way I feel...

When I want to eat, am I really hungry? It is really hard to identify when we are really hungry, and if you only eat when you know you are hungry (as opposed to eating because it is time to eat and your think you should be hungry) you will find your food consumption decreases.

And try and do at least 3-4 aerobic workouts a week, lasting for at least half an hour.
So on your bike you pedal/ride so your heart rate is elevated, but so you can still have a conversation.
If it is a walk, don't saunter or stroll, but walk briskly, again so your heart rate is elevated but you could still talk...

Also, hold onto the fact that if you are doing enough exercise to lose weight, but it is the type of exercise that can build muscle, you may not see much shift in the scales initially.

I started biking nearly 3 years ago. The first year I lost no weight at all, but I did drop two dress sizes.

Best wishes for your goals, you sound determined and motivated. Remember to allow yourself occasional treats - a day off exercise, or a dessert you have denied yourself. If you allow no treats at all then staying motivated can be difficult.