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I lost alot of weight last year - mainly following same ideas of Stu and Yamabushi. One of the biggest assists was watching the GI Index and avoiding anything with GI over 50, unless I was riding within an hour or so of eating.
1) Yes - you can get real genmai (non-germinated - so you need to soak it). I'll get link and post it. We buy from internet in 30kg lot.
2) If you love bread - get a breadmaker. We bought one at Bic Camera. Awesome - whole grain bread in 3hr. And costs less than 100yen/loaf.
3) Mind your zones. If you really want to lose weight, then ride in fatburn zone. At least 2hrs and 3x a week.
4) Do <some kind> excercise everyday for at least 20min. Even if its a brisk walk.
5) Never eat carbs at night. And never eat less than 2hr before you go to sleep.
6) Cut way back on the volume of food you eat at one time and increase the frequency. Also - increase the amount of water you drink.
That's what I did - I went from 88kg (more or less) to 69kg in 10mo. Still have the 'last 5' to go - but have been very stable.
Low intensity work stresses burns fat, thus reducing our BF% if we go anaerobic we are burning glucose and reducing our MM (muscle mass) anaerobic workouts will burn both.
During the off season riders will ride LSD to drop the fat that they gained in the winter months of indulgence and also hit the gym to turn some of it in to muscle. Then during build phase they will start to burn that slow twitch muscle down and convert to fast twitch and also reduce muscle mass carefully to maintain power but reduce weight.
Train at the highest intensity you can sustain for the time you have available for exercise. e.g. if you can sustain 160bpm heart rate for an hour then you will get more weight-loss benefit compared to training at the 'fat-burning' 130 bpm for 1 hour. If you have 5 hrs available then you'll probably benefit more from cruising for 5 hrs compared to 1 hour of more intense exercise. Most people don't have more than an hour or two to train regularly. Go hard.
As for me - I'm just monitoring my personal results. The scale doesn't lie (so much anyway). What worked for me may or not work for anyone else. You have to experiment accordingly. The "triple threat" program is what worked for me.
.........For sure the last 5kg are the hardest - but the first 20kg are the healthiest.........