Losing a MTB worth of Fat to ride 300 km
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- čas přidán 6. 04. 2024
- Month 3 of my back to fitness journey. Concentrating on body composition and Vo2 Max after a big wake up call after christmas. I am training for the Frontier 300, and my first priority had to be to lose a lot of weight, before I could even think about getting faster.
In this video I document my journey, the progress made and some insights into how I achieved a 12kg loss. I reflect on what that means to me and how I plan to manage muscle loss and power as I seek to lose the last few kg so that all my health metrics are nicely in the median range. I consider both BMI and Waist to Hip ratios.
The event I am training for is called the Frontier 300, a cross country all day gravel ride. We expect to be riding for about 20 hours non stop.
credit to @amazinggravelevents for the footage of the Frontier 300 event.
More info here: frontier300.cc/ - Sport
Brilliant work and amazing insight. I love the example of the bike. That made me realise since I started cycling in October 23 I’ve nearly lost the weight of my first bike (now winter and commuter) and my new bike combined, just 1KG off. A total loss of 18kg. And the majority of that loss came after advice on training from yourselves and your videos on diet and training. Thank you.
That’s so awesome. Congrats. Seriously well done and thanks for sharing.
Congratulations! Carry on! Good on you! I weight 64kg +/- 1kg all my adult life. Lucky me!
Well done for shifting that weight, it takes a lot of self discipline.
Thank you
Well done Paul. Keep it up.
Many thanks!
Way to go man! You look totally different since I have subscribed 👌
Thank you.
Comment Time: I admire how you put yourself out there and talked about it all. This only helps people trying to do the same. The sheer honesty is perfect. I wish you continued success. It was four years ago that I quit competitive archer at the highest level because the sport was proving too unhealthy for me in other ways. Some pounds later, I am hitting all the right metrics for a middle-aged man when it comes to health. Cycling like you are doing did that for me. Thanks.
Nice one dude. Well done. 👍
Very inspiring! It took a while to recognise you.
Thank you! 😊
Excellent progress, well done!💪
Thank you 🙌
Hi, thank you for sharing. I think that the fact that your water % is going is a good sign that you're simply getting leaner. Fat doesn't count as water but muscles are full of water. It is also a sign that you're loosing and not too much muscle. Cheers
Great work Paul. Well done. I too had a “enough is enough” period at the end of last year and your videos have been a real inspiration. I could talk for hours about my fitness journey/struggles over the last 10+ years! However, I just wanted to mention that the Glucose Revolution book and two weeks with a Continuous Glucose Monitor have been absolute game changer for me - weight has fallen off, improved energy, sleep and mental health… unreal. The entire planet needs to read the book in my opinion. Many thanks Paul, the next 70 days will just be the icing on the cake!!
That’s awesome. Well done 👍 thanks for sharing.
You're in great shape. Well done.
Thank you!
Could you make a playlist of the videos of your fitness journey or maybe link back to the old ones in the description? I can only find this video and your initial one. Great content! Thanks
Congratulations. Awesome work
Thank you!
Sounds like a great plan. I have lost 15kg or so before while riding and low calories and the amount of cardio+climbing ability you gain is crazy. 70 Days is totally enough time for you to build up that base for the 300km ride. Looking great my man.
Thank you.
Congrats, this is inspirational!
Glad you think so. Thank you.
congratulations! Excellent results.
Thank you!
Great stuff Paul. You should be in for some great riding now you have put in that winter work.
This weekend felt great. It’s shaping up well. Thank you
congrats that is so awesome! keep it going!
Thank you! Will do!
Great job like I said before I’m jealous but you have motivated me to try just as hard without all the fancy gear
The scales have been a massive help, but they were only about £65. I mostly appreciate the historical data that helps you see what has been achieved
Brilliant. Well done mate. You look great. I’m getting the scales!
Go for it.
Really useful and authentic insights here.
Thank you.
A man with a plan. Cheers.
Well done Paul great effort. I’ve found since I reached my 40s nutrition is king for sustainable weight loss and that’s the discipline. The training and see
ng you fitness levels climb with the endorphin release is the enjoyable part. Good luck, try not to be too much of a slave to the detail 👍
thanks mark,
Respect ✊ Paul - you clearly look in better shape than in the winter.
Thank you.
Great work Paul! I was in a similar position with similar starting weight. After fighting some long term sleep issues, I'm very happy to say I've been losing weight consistently for 3 weeks now without any unsustainable changes to my life! I'm very excited about that.
A 12 kg weight loss whilst maintaining good strength and fitness is an impressive achievement. There will be many of your viewers and subscribers that could only hope to lose that amount of weight, me included. Id argue that your weight loss journey from 89 kg to 78 kg is by far more important in terms of cycling performance ( let alone overall health) than a kilo reduction in bike weight or whether it has an11 or 12 speed cassette or DI2.
What youve achieved takes discipline and determination, well done Paul and thanks for sharing
A 12 kg weight loss whilst maintaining good strength and fitness is an impressive achievement. There will be many of your viewers and subscribers that could only hope to lose that amount of weight, me included. Id argue that your weight loss journey from 89 kg to 78 kg is by far more important in terms of cycling performance ( let alone overall health) than a kilo reduction in bike weight or whether it has an11 or 12 speed cassette or DI2.
What youve achieved takes discipline and determination, well done Paul and thanks for sharing
Well done. Great work
Thank you! Cheers!
Very well done, great willpower
🙏
Congratulations! Thought you looked lean in your last video. Keep up the great work and good luck on your health journey
🙏
Good work chap 👌
Thank you
Congratulations well done! Would love to hear more about your food selections and if your choices are keeping your cravings down
Thanks. I talked about this a lot more in previous vids. Basically. Increase egg to toast ratio for breakfast. 4 eggs, 1 toast. More protein at lunch. Normally 2 chicken breast and a whole pack of asparagus or broccoli etc. A snack for dinner, maybe diet shake. No food after 8pm.
@@Mapdec yes I watched that video-not a big chicken fan so thought I’d see if you had other recommendations.You look great btw-fun to see you lift 12 kg weight!
That's a big achievement, congratulations. Love the comparison to the bike, think from my peak I've lost a good mountain bikes worth 😂
Thank you
Great job and thanks for sharing. Love the shirt where did you get it?
Twelve kilos since christmas!! great effort! Ive been trying to loose 10ks in over a year haha!!!
Keep it up
Congrats well done
Thank you!
Congrats! That MTB analogy is really cool. Surprising program though, do you have a cyclist/athletic background? Doing that much volume each weekend and almost zero cycling all week sounds pretty unorthodox.
Yeah. I have quite a background. Also, it needs to fit around my life as it is right now. Nurturing and training a team, busy growing business etc.
Great achievement , keep up with it I'm 40 I feel more healthy than when I was 28, I lost a DH bike worth of fat since 2008 at my peak fatness... 😅👍
You have to order new t-shirt.
Good work. Pleased to see you've stuck with the yeti ....
Thanks. I do like it. It’s a fun bike. Just a little disappointing quality for the price.
Well done, mate. Although I'm struggling to concentrate on anything you're saying because of your Yeti in the background 🥵
😳
Good job Paul. I have to look into losing a few kg. Too much and I'll have issues with power.
Cool. It’s worth making a little spreadsheet to keep the muscle mass and w/kg in line.
Well done 👏🏻 the muscle mass component to weight loss is critical to understand: if you balance at 90kgs in terms of calorie in take that makes you feel good, changing your macros at the same intake target is a far more important goal than any form of restriction that i fear yiu have been doing by weighing yourself twice a day.
Maybe. I have been changing macros a lot. The only restriction really has been to not eat after 8pm. It has made me plan my day better. My diet is a lot more animal protein and green vegetables and a lot less carb now.
@@Mapdec green veg and low carb is the best way to trouble your glycogen furnace - not only is the liver having to adapt, but you're dropping critical muscle mass that stores your direct access glycogen. Speaking for my own journey, at 1.83m i find 85kgs to be my sweet spot, i can ride 100miles and still feel great. If i drop anywhere near 80kgs i feel kaput.
@@neilk22 maybe. I just rode 200km and felt great. I just eat carbs when I need them. Did you see the episode on the glucose monitor?
@@Mapdec i missed that - will watch and comment there 😁 i believe CGMs for training and nailing nutrition is a great tool.
awesome job,
i started last may10th at 342lbs(155KG) and under medical supervision i am at 189 to 190 (86KG) i really dont want to lose more, i am 6 ft 3.5 inches 191.77CM
i feel awesome but i do need to do strength training.
i mean im in my early50s and have never seen even the outline of abs in my life so this still feels alien to me
That is incredible! Well done. Maybe we can help you get started with strength training?
Nothing like a 300km ride to provide motivation.
Question: how did you arrive at your training schedule and how will you know if it is working?
The schedule is a mix of what is possible with my life, and what I need to improve. As I am training for endurance my main marker for improvement will be recovery time and readiness. I should recover faster and feel more comfortable and energetic as we progress. This would translate in data terms as more power at VT1 and a wider gap to V2. This might come as a lower HR at VT1 or a higher heart rate for VT2, or both. I suspect I will see the latter for the mix of strength and intensity I have planned.
Very good Paul.do you do any fasting,I find it quite easy to fast for 24, 36 hours ,but normally I eat one meal per day and fast between those meals, it seems to work for me, instead of any faddy diets etc.
I have a strict rule of no food after 8pm. It has made me plan my day better. So I guess you could say I fast from 8pm to 8am
@@Mapdec indeed you are, same here,
Hello Paul great story former boxer a great way of gaining strength without bulk is dips and pull ups not time consuming either looking good.
I’m curious about body weight exercises. Leg stuff requires a lot of balance too.
@Mapdec they are perfect for cycling I was doing 200 dips a day over winter and I can assure you my arms are no bigger than they were but a lot stronger great when you get out of the saddle.
Congrats, bruv. What bike is that? Custom?
Yeti Arc. Foookin' boootiful
It’s a Yeti Arc. Pike ultimates, Ffwd wheels and Magura mt7 brakes.
Well done bloke. What was the biggest thing you cut out ?
Thanks. There is more info in previous vids, but mostly dinner and reduction in carbs.
Waist to height ratio is a better meteic, IMO. 0.45 would be somewhere to aim for.
Well done Paul!
Yes. I mentioned in the vid. 0.95 is the target. If that happens before 74kg it’s probably the place to stop.
@@Mapdec No, waist to height, not waist to hip 😉
@@phil_d oh. I have a way to go. 0.53 😳
Whats the app you have been using? i want to get my fitness back and weight down after 18 months of illness.
It’s the app that connects to the eufy scales.
That's insane. I now weigh 77kg, but lost only 4 kg during the same period, with 3-4 workouts per week. I guess I could do better on the diet.
It’s all on the diet. Everyone has their own recipe. For me it was the little rules, regular weighing and embracing some hunger.
By the way. Red color never works well on monitors as a background…
Isn’t losing muscle mass causing power loss? I was much stronger when I carried more muscle. The problem is retaining muscle particularly as you get older, I think. Or maybe the problem is getting older. Any tips on how to avoid that….?
Yes. Totally. But that is relevant to the amount of mass I am moving. Ie being lighter. Lean muscle mass is the key. Less fat.
Frontier 300 is great! Enjoy, well, except for the hike a bike
Good to know. I am really looking forward to the Epicness.
@@Mapdec definitely epic!!
With that much weight loss you can go full suspension 😁
0gramm bike
:( I prefer the fat version on video screen.
Superb work Paul.💪
With FTP around 240 that weight loss should be felt in the climbs🪶. BTW how's the VO2 looking? Any improvements there??
I was going to do it in this video, but I caught a cold. I will do it this most likely.