lose weight fast on bike?

[Sky King]

Shootingstar nails it. Don't get overly stressed about miles and miles of riding. Just ride your bike as much as you can, hopefully everyday. If you can't ride, then walk, everyday. It is a journey not an instant result. I like to use myfitnesspal.com for tracking my food. At the moment I am doing a higher protein, less carb and strength training but when I ride I balance it out more and the website helps a ton. Good luck

[Catrin]

Catrin: ooh, I know it. Sometimes those nutrition labels are so vague....!

It goes beyond vague labels. Some will choose to include different types of sugar instead of just one kind - which means that even if sugar IS the main ingredient, it is much further down the list since it is different types. That is just pure deception. I no longer eat processed foods of any kind - and feel much better for it. I got interested in Paleo/Primal because I started hanging around with a bunch of Crossfitters and it sounded like an intriqing approach - and I had been on a maddening plateau for well over a year. Within several weeks of making the change I noted that ALL of my health issues had reversed themselves and I felt great - which is why I have stuck with it. Frankly, I could care less about why it works - I've too many other things in my life that I over-think. What I know is I feel fantastic for the first time that I can remember and all of my digestive problems have disappeared. That is enough for me

I also have issues figuring out lunches for outdoor winter activity, or even packed lunch for long rides that don't include bread. I've made peace with using Ezekial bread and almond butter, but I can't see packing a salad or even meats, with no cooling.
I feel the same way about Luna Bars, but despite the fact I have cut way down on eating them, I still crave them during a ride.....

We have to come up with those things that work for us Crankin. For me, a combination of good nitrate-free (and sugar free) jerky, macadamia nuts and dried cherries help me on the bike. This year I also want to try my hand at making my own "Lara" bars - and I will keep in mind that Panaera has a "secret" Paleo menu (here). I really appreciate their efforts to reach out to a different market. They don't advertise this on their menus, but it is now available for anyone who asks for it. This does give more traveling options.

[Veronica]

There is a lot of fat in the items in Panera's "secret" lunch menu. My favorite sandwich has twice the protein and half the fat of the the salads on the hidden menu. We tend to go a day when I don't care about carbs - run/swim day. But if it mattered, I'd rather just eat less bread.

Veronica

[Crankin]

It's not so much the restaurants. I either choose wisely, or I've made the decision to eat what I want!
Catrin, the beef jerky intrigues me. Back around 10--12 years ago DS ate lots of beef jerky (though no the nitrate free kind) when he was riding. I thought it was gross, but he may have been on to something. I do sub my dried cranberries, nuts, and chocolate mix for most local rides. But, sometimes, we do longer, 30-50 mile rides, with considerable climbing, where we stop and eat our own lunches in a scenic spot. I can't do that on nuts and dried fruit.

[Swan]

Ooooh I have a question! How can I do strength training with a bad back? Lifting, bending, pushing, and pulling are all things I can't do yet.... I'm slowly building up my core strength with modified crunches/oblique crunches and core-concentrated leg exercises... but how can I add strength to this? The way I understand exercise:

Cardio burns fat all over. It only burns fat, but it gets rid of it everywhere.
Strength training builds muscle. You can pinpoint where you want to build the muscle, but you can't pinpoint where you want to burn fat. Muscle is important to keep fat off, but it's possible to build muscle under the fat layers, making your fat stick out even more.
Resistence training tones muscles and helps shave fat off, but isn't(?) recommended as a stand-alone exercise program (but what about pilates/yoga/etc?).
Diet is 50%+ of the weight loss MUSTS.

[ny biker]

I think having too much information can be worse than having none at all. I agree very much with Goldfinch: experiment and see what works for you.


Other than that, I will just add that whatever plan you come up with has to be something you can live with long term if it's going to really work. If you don't like the food you eat and the activities you do, you won't stick with them.

And I think it's easier to make lifestyle changes when you make them one at a time, so you can incorporate one change into a new habit and then after a couple of weeks try changing something else. This won't necessarily lead to "fast weight loss" but gradual weight loss is the kind that tends to stick. And it will help you figure out what works for you and what doesn't.

Good luck!!

[Catrin]

Resistance training, to me, IS strength training, though this may well be a matter of different definitions.

Proper hydration and getting enough sleep are also very important parts of the puzzle, as well as stress management. Raised cortisol levels from stress works against us in this department. All of our bodies are different and we need to figure out what works for us at this time.

Are you still working with a PT? If so, they should be able to give you an idea what you can do in the area of strength training that won't hurt you at this time. If your PT clears you, and you can afford it, an experienced personal trainer might be very helpful in showing exercises that won't hurt...it needn't be a long-term arrangement.

[OakLeaf]

I'm pretty surprised they recommend crunches with you having a back issue... but your PT should be able to recommend some extremity-strengthening moves you can safely add to your core routine. Are you doing any push-ups now? That's just adding an elbow bend to a good form high plank (which requires good hand and wrist strength all by itself, besides the entire sheath of the core). Step-ups are another one ... core strength to align your pelvis; foot, ankle and hip stabilizer strength to align your knees; then the quads and hammies to lift you up onto the box.