Threaded's Eclectic Blog

Essentially if you burn more calories than you eat, you will get thinner. So here is the reasoning behind threaded's cycling diet.

1. 1 lb of fat will provide the body with about 3,500 calories. (Joel, Cliffe D. "Fat."World Book Online Reference Center. 23 May 2004)
   
   1. i.e. weight loss in lbs = (calories burned - calories consumed) / 3,500
2. A safe weight loss rate is 1 or 2 lbs per week
   
   1. i.e. 3,500 to 7,000 calories per week
3. The usual difference between calorie consumption and calorie burn is 300 calories.
4. An hour of gentle cycling will burn about 300 calories.
   
   1. If work is about an hour away by bicycle, then on a 5 day working week, you'll burn 3,000 calories.
   2. 3,000 calories per week is coming up to the 1 lb fat burn
   3. Ride a little harder to work and lose that safe weight loss rate of 1 or 2 lbs per week.
5. Fat is 9 calories per gram , 4 cal/g for carbohydrates, and 4 for protein.
6. Eat a variety of foods, do not skip meals. In fact it is probably better to have more little meals.
7. Dieting alone doesn't help You will lose weight, but it will be more than fat. Some is muscle (which actually burns Calories for you!!) and can leave you thinner, but also slower and weaker. And with less total muscle mass, a return to pre diet eating patterns can actually lead to more rapid weight gain and stabilization at a higher level than where you started.
8. Riding a bicycle will help to maintain your muscle mass whilst losing weight.
9. Small changes add up
10. Do a variety of exercise.
    
    1. cycling is mainly lower body, weight training can balance this.
11. For a 150 lb bicycle rider, calories burned per minute = 1.41 * exp( 0.125 * speed in mph)
    
    1. To burn more calories either ride faster or ride longer

Labels: theory, thought for today