“If you consume 1800 calories a day, it doesn’t matter if you eat them in 5 meals or 10 meals, it is still 1800 calories.”
Yeah; and exercising 3500 calories gets rid of a pound, no matter how you do that exercise.
So maybe we should run 2 hours at 10 am on an empty stomach, starve until 9 pm, and then gorge?
Clearly it is easier and less painful to perform activity with glycogen stores available; and, in order to control caloric intake, to restrict intake during sedentary periods.
Why turn food to fat which is hard to burn? This is typically what happens by eating after 6 pm. Instead, take in food when it can be burned as fuel (around the time you are active).
The key to weight loss for many people is making reduced caloric intake practical, not painful. It is about energy management: having the energy when you need it, and letting the fat burn when you don’t need it.
One other thing…if all your workout buddies are 6 ft 160 or some similar proportion, just make sure your heavier weight is muscle. Then, if you don’t win, you can at least out-wrestle the winner for the trophy. You just have to look at the big picture as to what is really important to you.
I’m just 5’ 11", low-mid 180’s. Body fat about 6-8% depending upon the measuring device. I start getting sick when I drop into the 170’s. I used to be at least this lean or even leaner, but as much as 198 lbs. I lost weight by not working out with weights, so I could climb hills better both biking and running. Even at this, for me, low weight, I’m sure I can usually out-wrestle the winner in my AG…that’s gotta be worth something, huh?
But, if you’re aiming for being a professional triathlete, yeah, you might have to lose muscle as well as fat.
Workout early in the morning. Alternate your swim and runs in the morning, during the week. Eat a higher protein lower fat meal for breakfast after your workout. The protien will help your recovery throughout the day. Digesting protein actually speeds up your metabolism, when your metabolism is faster you you will burn more calories. You are aerobic at this point so your primary fuel is fat. Lunchtime eat as mostly carbs with some protien. Eat a snack after lunch at some point. Work out again in the afternoon or evening Alternate the bike and swim or weights (once per week). After your w/o (within an hour or so) eat dinner with a fair share of protien and carbs. During all of your meals TRY to eliminate as many fats and processed foods as possible. No simple sugars, cokes, cake, or white breads. Above all try as hard as you can to avoid partially hydrogenated oils. Keep your snacks sensible like an apple or bannana, or NATURAL peanut butter. Drink at least 2 gallons of water per day, throughout the day.
Yoyu may not lose 5lbs per week doing this but don’t be too surprised if you lose 2-3 lbs per week.
Only way might be to go on a 3 week backpack trip with some nice hills :). Barring that, you might be able to make a dent specifically in your fat by trying these Tabata/Tremblay intervals(link below), though it will probably unnecessarily interfere with your training.
Check all food labels. Avoid any foods that have “partially hydrogenated oils” in them. Replace these foods with all-natural, organic foods from a health foods store.
Eliminate white bread and white-flour based stuff like regular pasta. Replace with whole wheat versions.
Consider eating vegetarian a few days a week. Don’t eat ANY fast food. Make your meals yourself so you can contol what goes in them.
I’m 6’0", 160 and still have a small gut. My best weight is 153-155. I dunno how you guys who are 6’0" 180-200 do it…I’d be freaking fat if I weighed that much (I have it – it sucked). Must have a small frame or something, it all goes into the gut.