How Can Cyclists and Triathlon Athletes Gain Fitness And Lose Two Kilos of weight Every Month?
Actually this worked so well you can lose up to 18 kilos in 8 months! You will find many sources of advice that give you a wealth of food information. This now gives you a fitness strategy. After racing at Elite level in the UK, the US and Italy, when I stopped competing my weight then increased over 20 years, from 78 to 103 kilos.
Even when I trained up to 300 km per week, for special sportives, my weight hardly dropped. After various different diets, I felt lousy and my weight soon crept back. Sounds familiar? Of course it does – no matter how hard and regularly you train, you must realise how your body reacts to different foods at different times. Otherwise the weight just sticks.
You must respect your metabolism and work with it – not against it. This doesn’t need a Ph.D. in Nutrition. Nor deep scientific knowledge. Just discipline. As a serious sports person, you make a commitment to a disciplined training regime. You value your health and fitness. You want to look and feel like an Elite rider every time you ride your bike. So why not follow the same discipline with controlling your weight? And what a difference climbing hills! It’s amazing. Unshed those kilos and you fly up those killer climbs. You recover quicker at the top. You feel so much better that you could go back down and climb that hill again! Seriously. When you lose that weight you will think how ill-disciplined you were, to leave it so long, before taking action to lose it. And it’s not about fads like Atkins or G.I. or others. It’s about balance, moderation and getting into good habits. Habits so good that you can reward yourself regularly – even to the extent of a bar of chocolate any afternoon! Provided, of course, that you are following the other rules carefully, like no other carbs after 6pm.
So let’s look at 20 key rules for an active athlete or cyclist to lose 10 kilos in 5 months – or about an imperial pound in weight every week. These reflect many different pieces of information, advice and learning, over thirty years of combatting excess weight. The key is to keep to all the rules, all the time. Then you’ll feel fitter. Rarely hungry. And fly up the hills as if they disappeared! So here are the golden rules to lose 10 kilos, without ever having to feel hungry. Read and follow them carefully. Please Don’t Break Them.
1. Rarely touch much alcohol – maximum of five units per week and never any after 6pm
2. Enjoy a large breakfast based on fresh fruit
3. Eliminate all very high saturated fat content foods like cheese and crisps
4. No caffeine from normal tea or coffee after 3pm.
5. When possible, drink a half litre of water about every half hour
6. No carbs or fats are allowed after 6pm.
7. Maximise your green vegetables intake
8. Limit red meat to once per week
9. Maximize fish in your diet, but always grilled or baked – do not eat it fried.
10. Keep to five fist sizes of food per day, plus good snacks if you need them
11. Never let yourself get that hungry that you consume larger than one fist size
12. If you feel hungry, snack on nuts, salad or raw vegetables – not fruit as this will just raise your blood sugar too quickly and you’ll feel hungry again within an hour
13. When eating, focus on enjoying the nourishment as slowly as possible. Focus on the eating, not another activity or you’ll finish too fast and then find it hard to remember enjoying much taste or nourishment
14. Watch overall calorie intake to the prescribed limits for your weight and goals.
15. Avoid soft drinks with high sugar levels
16. Train or race after high intake of good carbs at least one hour before
17. Eat or drink 500 calories of good carbs and drink over 500ml of fruit drinks or water, about every hour during longer training rides
18. Sometimes miss supper after evening training
19. Keep a Food Diary and then measure your weight loss just once each week, when you get up on say Monday mornings
20. Treat yourself often, but stay within daily limits – and don’t break any of the rules above. So chocolate is allowed – the more organic and natural the better – but watch those ‘E-numbers’!
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Disclaimer: Elite Cycling Fitness accept no liability for actions or nutritional change taken as a result of advice contained in this article, directly or indirectly. Do not follow this advice without obtaining medical consultation OR if you are prescribed any type of medication or treatment.
Alan Taylor is a successful business consultant and one of the founders of Elite Cycling Fitness on http://tinyurl.com/7ybervt. He cycled at Elite levels and won several cycling road and track races in the UK and Italy. You can get much more detail on this article for a limited period in a free report onCycling Fitness And Weightloss