Cycling calories helped me to shift some stubborn fat and to get over a plateau. Here's how.
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Vary your calorific intake to confuse your body.
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After going from 13 stone 3 to 12 stone 2 using the method above, i hit a sticking point. The weight and fat just stopped dripping off. I think my metabolism started to adjust to using lower calories to function so it adapts. Cycling your calories means confusing your body a bit and causing it not to adapt.
This is what you do: I need to consume around 1800 calories a day to lose around a pound a week. Over seven days this means consuming 12600 calories each week. Rather than consuming an equal amount of calories each day I varied the amount so that the weekly total was still the same but the daily total changed.
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You don't need a bike to cycle. |
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Rather than explain this anymore, I am going to point you in the direction of this free calculator. Don't forget to come back though.
Using this method I dropped in the space of two weeks to 11 stone 12 (four pound loss) and it has steadily been coming off again.
The other good feature with cycling is that you can eat more on some days.
Want to find out another really easy way to let you eat more?
Disco Inferno
Burn calories through exercise.
Obvious one, but exercise burns calories. It is important to understand
that exercise does not necessarily burn fat (although it could), but it
does burn calories. I love this one for two reasons.
1. I can eat more and then just exercise and use up the calories. So for example I can have 1800 calories a day and loose 1 pound a week. I could just eat 1800 calories a day, but I could eat 2300 calories and burn 500 through exercise.
2.When I think about eating that extra bit even though I am not hungry, I think to myself, 'wow, I have to sweat for 30 minutes on a cross trainer to burn 300 calories. Do I really want that ice cream? Yes of course I do."
Exercising doesn't necessarily mean joining a gym, although it helps.
I think that if you want to buy home exercise equipment, then there are three things that I would suggest buying:
Any cardio machine will do, but I like to use a Cross Trainer as it places less stress on the joints and I get a great workout on one.
A Swiss Ball. Great for exercising your core muscles, but also very versatile, so can be used in place of a bench or for many other strength building moves.
A set of dumbells. Safer to use than a barbell, take up less space, and excellent for alround fitness and strength building.
Now that you have finished buying millions of pounds worth of home exercise equipment from Amazon, you might want to look at my exercise page. I exercise, at home, in the gym, on the street, any where I can. Or maybe you will burn loads of calories through building an extension to house your new gym.
If you want to burn fat not just calories through exercise then two methods that many people recommend are:
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Exercise first thing in the morning after drinking a small amount of whey protein. The protein is absorbed quickly by the body and is supposed to prevent the body using your muscles for fuel during your cardio workout. As your body has very little fuel from food in the morning it will, in theory, use stored body fat for fuel.
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Do cardio after weight training. The theory on this one is that, like above you have used up all of your stored fuel during the weight training and so again your body will burn body fat for fuel. Also you will be able to do exert yourself more during the weight training as you won't be tired from doing excessive cardio.
Out of the two methods, I have relied on the second one. I chose this mainly because my daughter gets me up any time from 6am and so I would need to set my alarm for 5.30 to get this done. Plus I would need a gallon of coffee to get me going. I am rubbish in the mornings. The second method has seemed to work for me.
Now how serious are you? Get your reading specs on and have a look at these two books:
The Truth About Six Pack Abs
Burn The Fat Feed The Muscle
Want to know why I recommend these two in particular?
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