Hey Coach, i completely agree with you on making folks go find the info after you prompt them on what direction to look. I've been in Health Care for a lot of years and most folks don't use free advise well. They need to invest the effort themselves to understand the "why". On your advise, I picked up one of the Hume digital scales. Very impressed with the amount of info and the consistency of the device. Wasn't so some years back. They were all over the place on info. Lots of good reading out there on calorie dense foods and mitochondrial function. Keep the info coming. Much appreciate it.
The first tip is my favorite. On my key workout days, my eating is totally focused on the fuel I need for the workout session and recovery. But guess what… those habits have continued into the days that I am not doing key workouts. I haven’t replaced all of my crap food intake but I’ve made a huge improvement in what I do eat.
@ research it - but packed so full of antibiotics, and drugs to make them eat more, so they grow/ put on weight in a fraction of the time they would in nature - chicken I no longer low fat and I don’t want all those chemicals in me …. No word of a lie, when I gave up chicken my appetite fell and then I started dropping the sheet out of my diet
I have been riding hills for a HIIT style of exercise for fitness, but needed to start doing Zone 2. With doing Zone 2 @ 4 days a week for 30-40’ fasted before breakfast and work plus cutting back the HIIT to 1-2X a week; along with eating 6X a day, I have lost 10# the first 2 months. I bought a smart scale that says I am loosing fat about 2# per week even though my overall weight loss has slowed down. And I am eating the same amount of calories per 24 hours that I was eating before I started loosing so quickly. I am eating more protein and vegetables with some fruit/starches. Absolutely no “fast foods”!!! More simple/quick/easy home cooking.
3:40 - you don't need an expensive equipment to measure your fat level. Just get a cheap calliper to measure skin folds and use it every couple of weeks. It costs something between 1 and 7 USD (and this most expensive is a fancy one with an LCD).
Dare I say; except as you age. Even when I was approaching 50 it was easy to keep the weight down with regular cycling and gym (combined total 8/9 times a week) and sensible eating. Now I’m approaching 60 I’m still doing cycling, boxing and gym weights 6/7 times a week and eat less and more healthy vegetables and higher protein than I did 10 yrs ago but their weight keeps going up. Really cutting back the calories severely (I’m already eating very healthy unprocessed food and don’t drink) seems to be my only solution
@ I am 52 yrs old and I keep carbs intake „high“ only during the fast long road/gravel runs or for preloading before CX and cross events. I prefer to stick on rice rather than pasta. I replace sugar with pure honey in almost everything (including coffee at home). Father Time is tough to deal with :)
@ you’ll probably find you’ll need to cut back the rice too over the next number of years. As I was saying I’m almost 60 and over the last 5 yrs cut out pasta entirely, some rice in my diet, only bread will be a little bit of sourdough bread a couple of times a week. Definitely don’t add sugar to anything, I can’t stand the sweetness anyway and it would spoil coffee. I probably have too much coffee, 3 a day but often a piccolo now so not much milk. Breakfast is more protein based these days. Lunch a handful of blueberries, raw almonds and some natural yogurt. Dinner, salad or vegetable and chicken or fish. I’ve cut down on fruit sadly because although it’s good fibre it just converts to sugars in the bloodstream. No beer. A couple of glasses of wine a week or maybe a gin & tonic. Boxing session once a week, gym weights sessions down to twice a week, used to be 4 times so I think I need do increase that again. Two - three bunch rides a week of 50km each plus commute to work on the bike. I wish I was 52 again as it was easy to keep the weight off but just gotten harder in the last 5 yrs even with all of the above. During your fifties your body seems to shift gears and you need to focus the protein intake even more and keep on that strength training for longevity but cut the calories even more
@@FoobsTonjust go get Dexa scan at the start of the year then 3 months then 6 months etc. you can track it that way if building lean muscle mass. You can be the same weight but build more lean tissue mass.
To much cycling is a perfect way to wreck the hormonsystem. I've seen many trash their testosterone and get sky high kortisol with just adding a bit extra cycling per week. The key is, either know your body and treat it right..mor get blood work and get educated.
Don't forget to get your free copy😉
www.bulletproofcycling.com/book?
Between June and now I have lost weight from 85 to 77 kg.
This is EXACTLY what I’d like to do. How did you do it?
Hey Coach, i completely agree with you on making folks go find the info after you prompt them on what direction to look. I've been in Health Care for a lot of years and most folks don't use free advise well. They need to invest the effort themselves to understand the "why". On your advise, I picked up one of the Hume digital scales. Very impressed with the amount of info and the consistency of the device. Wasn't so some years back. They were all over the place on info. Lots of good reading out there on calorie dense foods and mitochondrial function. Keep the info coming. Much appreciate it.
The first tip is my favorite. On my key workout days, my eating is totally focused on the fuel I need for the workout session and recovery. But guess what… those habits have continued into the days that I am not doing key workouts. I haven’t replaced all of my crap food intake but I’ve made a huge improvement in what I do eat.
Brilliant. Invaluable information for this overweight (not horrible but not good) cyclist. Thanks Coach. Look forward to the next video.
I have the opposite problem: I'm 182cm tall and weigh 65kg...that's why I always have to be careful NOT to lose any weight!😮
There are more of us, but no one cares about us 😁.
I don't understand how you could struggle to gain weight 😅. Do you not enjoy eating? I can't help myself with food.
I lost 10kg this year cutting out crisps, Diet Coke and chicken (it’s not the healthy choice it used to be) …. Absolute game changer for my cycling
@@JIMMYHIBBS1 what is with the chicken now?
@ research it - but packed so full of antibiotics, and drugs to make them eat more, so they grow/ put on weight in a fraction of the time they would in nature - chicken I no longer low fat and I don’t want all those chemicals in me …. No word of a lie, when I gave up chicken my appetite fell and then I started dropping the sheet out of my diet
I have been riding hills for a HIIT style of exercise for fitness, but needed to start doing Zone 2. With doing Zone 2 @ 4 days a week for 30-40’ fasted before breakfast and work plus cutting back the HIIT to 1-2X a week; along with eating 6X a day, I have lost 10# the first 2 months. I bought a smart scale that says I am loosing fat about 2# per week even though my overall weight loss has slowed down. And I am eating the same amount of calories per 24 hours that I was eating before I started loosing so quickly. I am eating more protein and vegetables with some fruit/starches. Absolutely no “fast foods”!!! More simple/quick/easy home cooking.
Thanx Coach. Can i do those sprints at the end of a Z2 as a dirty extra?
Good information, greatful for your sharing.
Awesome advice Coach.. 😊 Pete 🚴🏻👍
3:40 - you don't need an expensive equipment to measure your fat level. Just get a cheap calliper to measure skin folds and use it every couple of weeks. It costs something between 1 and 7 USD (and this most expensive is a fancy one with an LCD).
Dare I say; except as you age. Even when I was approaching 50 it was easy to keep the weight down with regular cycling and gym (combined total 8/9 times a week) and sensible eating. Now I’m approaching 60 I’m still doing cycling, boxing and gym weights 6/7 times a week and eat less and more healthy vegetables and higher protein than I did 10 yrs ago but their weight keeps going up. Really cutting back the calories severely (I’m already eating very healthy unprocessed food and don’t drink) seems to be my only solution
I think you need to remove carbs even more, adding protein at the same time.
@ probably. At least that’s what all the research says. I’ve been heading that way the last few years but probably not far enough.
@ I am 52 yrs old and I keep carbs intake „high“ only during the fast long road/gravel runs or for preloading before CX and cross events. I prefer to stick on rice rather than pasta. I replace sugar with pure honey in almost everything (including coffee at home). Father Time is tough to deal with :)
@ you’ll probably find you’ll need to cut back the rice too over the next number of years. As I was saying I’m almost 60 and over the last 5 yrs cut out pasta entirely, some rice in my diet, only bread will be a little bit of sourdough bread a couple of times a week. Definitely don’t add sugar to anything, I can’t stand the sweetness anyway and it would spoil coffee. I probably have too much coffee, 3 a day but often a piccolo now so not much milk. Breakfast is more protein based these days. Lunch a handful of blueberries, raw almonds and some natural yogurt. Dinner, salad or vegetable and chicken or fish. I’ve cut down on fruit sadly because although it’s good fibre it just converts to sugars in the bloodstream. No beer. A couple of glasses of wine a week or maybe a gin & tonic. Boxing session once a week, gym weights sessions down to twice a week, used to be 4 times so I think I need do increase that again. Two - three bunch rides a week of 50km each plus commute to work on the bike. I wish I was 52 again as it was easy to keep the weight off but just gotten harder in the last 5 yrs even with all of the above. During your fifties your body seems to shift gears and you need to focus the protein intake even more and keep on that strength training for longevity but cut the calories even more
@ Many thanks mate! I see all the sense in your writings, part of which is already visible to me.
What smart scale do you recommend
?
Hi , what smart scales are you using ? Thanks
I have a Garmin scale but coach Scott has recommended Hume before
Garmin S
@@drkraut
Do they work/accurate?
@@FoobsTonjust go get Dexa scan at the start of the year then 3 months then 6 months etc. you can track it that way if building lean muscle mass. You can be the same weight but build more lean tissue mass.
To much cycling is a perfect way to wreck the hormonsystem. I've seen many trash their testosterone and get sky high kortisol with just adding a bit extra cycling per week. The key is, either know your body and treat it right..mor get blood work and get educated.
controlling insuline-glucose spikes is key. up protein,cut carbs
What do I expect in this video: Recommendation of Haggis!😅😅😅
Thanks Coach for the amazing tips
eat more protein,cut the carbs.some cyclists are carbaddicts.force the body to use fat as fuel.
👍👍👍👍👍
If you're cycling you kinda loose weight by default
the real question is, how not to loose weight
Why the Tatoo?
This guy is 100 percent on the spectrum.