As many of you know, I’ve become rather enamoured with road cycling over the last year. I’ve done a few 100km races, with another one coming up in October and I’ve taken a keen interest in the Tour De France. Naturally, with all of the extra activity, my appetite has increased. Unfortunately that has been to Tour De France standards, rather than “weekend warrior” status which has left me with a spare five kilograms that I am going to part with before summer.
I really hesitated to post about my very slow, but sure weight gain – after all, we all like to be seen in the best light. Then I got around to thinking that this type of thinking is quite ridiculous and actually against my own principles – I want to be honest and open. My experience of doing more endurance exercise has seen me begin to traverse a new learning curve of learning how to regulate my appetite a little better. I’ve learned little things as I’ve progressed – such as the concept of replenishing lost fluids properly before even thinking of hitting the chow.
Of course I was unsure whether I should blog about my weight loss project – I don’t want to bore people with weight stats, training logs and meal plans, however, I think some accountability is a good thing! Rather than be completely boring, I thought I’d do a once a week training/nutrition update and put up a gallery of pictures that represent how I’m making the required changes to reach my destination.
Where weight loss is concerned, nutrition, rather than exercise, has the greatest impact. Thus the first step for me is to become aware of what is going in my mouth and making changes that are sustainable for the long term. My biggest challenge is the old undesirabowl scenario – snacking mindlessly. Eliminating this and reducing the size of some of my meals is the easiest first step.
Here goes nothing!
Starting weight: 63.2kg
What this week’s photos are about:
Photo One: Me at about 56kg doing a photoshoot in 2009
Photo Two: On my way to training this morning at Fitness First Toowong
Photo Three: Preparing for a treadmill run in my spanky Lululemon tights
Photo Four and Five: At the end of my tready workout (have to master these action shots, lol) I did 40 minutes of running at a 5.45 pace (low to mod intensity) broken into 4 x 10 minute blocks
Photo Six: Decided to go and do a Mind Body class…guess who’s instructing?
Photo Seven: A new Slim Secrets bar – the Cookies and Cream Cravings Crusher. This bar is delicious (and will be available from my store shortly)
Photo Eight: Lunch – chicken and avocado salad – lots of vegetables and I ate quarter of an avo, rather than half, in homage to eating more like a weekend warrior, rather than an Olympian.
Photo Nine: Lucy ready for a walk and a ball chucking session
Photo Ten: Lucy decides to lick her nose because according to her, I’m being an old woman in getting myself organized.
Photo Eleven: Fun at the park – getting ready to chase for ball 379.
Do you gain weight when you do a lot of endurance training? Do you believe cardio is bad for you?
{ 32 comments… read them below or add one }
Hi Liz, I LOVE this format and will be reading and following with interest. Luckily when I trained for my HM in 2010 I lost weight initially but as nerves set in closer to the race, I ate more and regained some of my loss. So at the end of the day, I realise for me its about why/how much/what I eat vs upping my training. Is cardio bad for you? Pffft. If you love it, do it. Still better than being a couch potato.
xx m
Hi Magda, glad you like the format – don’t want to bore anyone!
One of the reasons I’m not a big fan of cardio is this: I find most people’s appetites increase beyond that of what they actually burn off, which means most of the hard work is usually undone by eating. Weight training makes you hungry, yes, but I feel like it’s more controllable and less likely to end badly because of the fact that you keep burning calories long after you’re done.
When I looked at the top picture, I was thinking ‘why on earth is she trying to lean out?!’ haha but I will be interested to follow your journey
Thanks Tara!
Hi Liz, great idea – will be interested to follow along. Re the exercise, lying on the couch for the last three weeks has given me a new perspective on my appetite and what makes me hungry. Doing nothing means my appetite is smaller, I’ve eaten less and I’ve lost weight. Exercise always makes me hungry, with swimming being the biggest culprit. But I would love to be able to do anything at the moment…
Hi Charlotte, I think I’m the same as you – had yesterday off and had next to no appetite – which makes it very easy to eat less. Seems that swimming makes a lot of us ravenous!
Hi Liz, I am in exactly the same position as you at the moment except my weight gain is from lifting lots and heavy and giving in to the resulting hunger and eating way too much (being honest here). I’ve also been super busy and haven’t been able to spend as much time thinking about good nutrition lately. There’s nothing like holding yourself publicly accountable on your blog huh?
Love you dog! I have a golden lab as well.
Aren’t labs awesome?
I have the same issue — long, slower endurance work will make me ravenous, and for not for lean protein fresh fruits and veggies, but starchy carbs. I found I steadily gained weight while I was training for triathlons (I also tending to be a raving bitch on the day after a long ride or run). On the other hand, HIIT workouts and lifting tend to blunt my appetite.
I’ll have to try more HIIT I think, the thought of it makes me nauseous lol
When I was training for the marathon I didn’t lose a single kilo. I really didn’t eat much more – and I’m being totally honest. It was incredibly disappointing, not because I wanted to lose weight as much as be able to eat extra. I think the highest weekly total I got to was 75k so maybe that’s not enough to be able to eat as much as I want. Admittedly I didn’t really feel any hungrier than normal either.
It’s funny, I don’t seem to get as hungry when I run as when I do the cycling thing. Weird.
swimming makes me famished…running not so and actually curbs my appetite. It seems the more I sweat the better? I have noticed that in the past 2 weeks as I am recovery from injury my appetite has decreased…which I think is good as it is good to tap into this and slow everything down. I am sure you look fine as you are…but being the perfectionist you are.
I’m the same as you
Hey guys all you talk about is food and training, kgs . Has anyone ever considered that it is about being in control of food rather than letting food be in control of you? If all you ever think about is food then it controls you. Take control and you win.
Hi Wendy,
I think this a very salient point. At the end of the day weight loss success is always precipitated by a conscious decision to take control whatever that mechanism may be.
xx
I definitely don’t believe cardio is bad for you. I think it helps weight loss (more so than strength work – though I know you need to build muscle to increase your metabolism etc). I hear that cardio is v. important when trying to lose weight though.
As you know, I’m going nowhere fast with my weight loss plan. I had gained a bit of weight (just a few kilos – not TOO scary in the overall scheme of things at my weight) but then lately have been worried I’ve gained more. I got on the scale on Tues / Wed and was relieved I hadn’t, but have then proceeded to eat mounds of potato and oven fries since then. WTF?!?!? No wonder I feel terrible and bloated!
Deb
HI Deb, the best thing to do is to keep on keeping on. It’s boring, but it does work in the long term. xx
Hi Liz
I definitely find it a real issue. I am currently training for my first marathon in Melbourne at the ripe old age of 50. It is so tricky trying to get the right balance and I have gained 3 kg’s. You need to have enough energy to sustain you without going overboard. All the info says to keep the nutrition clean and eat heaps of vege’s, wholegrains, etc. I am finding however, that I can no longer eat a lot of fibre which makes it difficult to eat what they say:(
Hi Gillian, yes, you may find on marathon day, you really need to go a lot more – heck, when I do a lot of running, I’m often more “regular”
I’ve been told steady state increases appetite but high intensity reduces it (probably because you get sick to the stomach and nearly spew!).
I look forward to watching your journey.. especially a photo style log of the week!
Think it depends on a few factors!
Ugh yes! I tend to eat too much when endurance training. I find it hard to find that perfect balance!
I’m working on it!
Hi Liz, in the book I’m reading at the moment (” The Petite Advantage Diet”) the author says that cardio makes petites gain weight (I’m 156 cm). Mr Slimalicious (who’s 193 cm) says it’s not true. But since reading this, I’m a little confused. The author recommend petites women to do weights instead.
Anyway, I’m trying to shed of some pounds at the moment too (want to look & FEEL good for my upcoming engagement party). I’ve relaxed a little over the last few months and ended up with an extra 3 kilos I’m now trying to get rid off! To achieve my goal I’ve started increasing my exercise routine (I’ve been a bit slack this winter). I’ve taken up pilates in addition to my weekly Zumba classes. Also, I’m trying to reduce my sugar consumption (ie: in muesli, and also trying to cut off chocolate treats). At the moment, I like to make home-made spicy lentils soup. Ver y easy and quick to make, and it keeps me full for longer.
Hi Ms Slim, I cannot think of any reason that cardio will make you gain weight, unless you find yourself getting super hungry and overdo it like I have gradually over time. I love lentil soup!
My hunger increases whenever I increase my cardio but I have never done enough endurance work to see if I gain weight.
BTW. Let me know when you have the new Slim Secrets bars available, I’d be keen to give them a try.
Hi Michelle, will email you
I doubt I will ever do an amount of cardio that could be classified as “endurance” work.
But I have always found that regular weight training plus HIIT over a period of time kicks my appetite into a higher gear. It seems to be caused by – or at least coincide with – an increase in metabolic rate, so in theory should balance out. But I still have to watch that I don’t mindlessly shovel in masses of extra food just because I feel hungrier than usual.
Mindlessness or mindfulness – that’s what seems to make the difference when it comes to maintaining a healthy weight.
Yup, totally agree!
I used to be a cardio queen for 28 years, class after class, run after run. After running my second half marathon last year , I weighed in the most I’ve ever weighed!! It’s weird but there are loads of fat runners and gym goers?? Why??? Shock horror! I then did Dukan and lost 8kg and eased back to doing power yoga three times a week, walking most days and an occasional sprint following a primal/ paleo lifestyle with marks daily apple and many others, it’s sustainable way of life, as your not secreting cortisol on the excess cardio lifestyle, which is after 40 mins I believe. That makes us store fat. So I’ve now eliminated grains, sugar and dairy from my diet and feel fantastic. You can eat more good fats and I never feel hungry! The fat is disappearing and I’ve thrown the scales out the door and in the bin! My husband has joined in because I had so much energy and was a whole lot happier! Sleep is important, getting at least 8-9hrs of deep sleep. Give it a try! I can now do 2 whole chin ups and aiming for 5! I’m pumping out 28 pushups, and do side plank easily. I’ve entered tough mudder this year and will be interesting to see how it goes on little carbs as I’m a fat burner. Eat clean, get lean.
Regards Di
Hi Di,
I think there is a lot of good in the Primal lifestyle, but in the long term it’s fairly unsustainable. Ever tried going out for pizza when you’re following a paleo plan – it’s pretty tough! That said, I think the focus on veggies and good fats by Paleo enthusiasts is excellent. I think there should be a balance in all things and I am much happier when I include a few grains every now and again