Hi guys, seldom post but I've loss 4kg in 1 month (Oct) so thought sharing with everyone or anyone who wish to go through the same route. Weight loss: 71kg to 67kg.

For a start, I'm pretty skinny everywhere except my beer belly. It was accumulated for many years and I was pretty sad when many told me how come I cycled so much still big belly (I'm a keen cyclist).

So the losing weight started when I signed up for a cycling charity challenge which requires me to complete 1000km in month of Oct. I managed total of 1350km. It was tough and torturing.

My routine was riding as much as possible during weekdays. Morning before work and night after work. I rode long distances on both weekends plus 1 race which really burned up my calories. I changed my diet to

- no alcohol intake at all
- no soft drink or sugary drink
- no junk food or fast food and no unhealthy snacks in between meals
- no changes in breakfast, lunch and dinner other than cutting down portions to about 40-50% lesser.
- increased intake of dark chocs and jelly beans during riding (else I'll feel lethargic)
- increased intake of whey protein for faster muscle recovery
- increased intake on fruits and fat free less sugar yoghurt (served as in between meals)
- increased intake of carbs especially for the next day long ride.

I felt really great physically and mentally after the month of Oct.
I've started binge on food after Oct and gone up 1kg but recently came back down because I've started my marathon training. I'm trying to get my weight to an ideal of 65kg but target to peak at 61kg (race weight) in preparation for the FM.

Conclusion to my method which worked on me is cardio + intensity + dieting + discipline = weight loss + wonderful feeling



This post has been edited by cervys2: Dec 2 2014, 01:00 PM

Thanks mochibean5.

Anyway, just to continue my weight loss journey, I've been running slow-med pace, building my mileage but back to eating JUNK FOOD before sleep. Managed to maintain my weight at 67kg. Gosh...the JUNKs are delicious!!

As of last week from 8th Dec, I've cut down on the junks and keep running between 5-10ks alternate days throwing in some interval workout and been doing abs work (15mins each day; sit ups, plank..etc), I've manage to cut down another 1kg. I'm down to 66kg now.

Everyday diet intake has changed from 40-50% to about 80%. Eat more fruits; banana, apples, honey dew, paw paw and heaps of mango (its mango season!)

My only supplements are multi-vitamins (twice a week) and fish oil (alternate days).

It is time to bump up the mileage slowly everyday by 10%. Hopefully next month I'll be hitting my target of 65kg. Xmas season is hard to resist food temptations as many party to attend.

Hi don391,

I think its based on your body fat. The more you have the easier you burn (assuming you've done a good workout + healthy diet). Otherwise maybe its your muscle weight not fat.

Are you trying to buff up?

Can try using this to calculate body fat. Not sure about accuracy but at least an indicator.

http://www.calculator.net/body-fat-calculator.html

I'm at 12.3% and my target is 9%. I'm not into buffing up but more of muscle toning.

How come muscle weight no good? Better than fat no?

No worries. I'm based in Australia and beer and chips is so good here. LOL

Didn't mean that. You've asked...



It doesn't go down as fast anymore because I assumed you've loss a significant of your body fats. I'm supposed if you trying to build muscle, your weight might even go up due to muscle weight. Muscle better than fat I reckon.

Same here...the belly...it is getting smaller though

Depend on your intention I guess.