bunnyrabbit69- Журнал, 04 июн 23

If you're eating right, then your gain is most likely muscle mass. Keep up the good work. 

It's a mistake to use a lot of cardio to lose fat. That will be determined more by your calorie intake. More cardio will just have you more sedentary during the rest of the day/week. Cardio is great for heart health. If you want muscle, resistance training is key. 

I'm pretty sure that "more cardio will just have you more sedentary" is not backed by science. Most athletes who are training for cardio-based events, like a marathon, are doing most of their training in Zone 2 cardio. (That's my summary of an actual research paper.) 

Watch your sodium/salt as well. Water weight comes and goes quickly. Are you getting enough protein? 

I agree with Diablo’s advice about strength training and nutrition. 

Max, this is a 1 hour bike ride, not marathon training. 1 hour of biking will make up very little of your total daily expenditure and doesn't burn as much as people think. Watching your intake is much easier than maintaining an hour of cardio every day for life. It's so easy to make that cardio deficit up in the increased hunger that follows as well. Also you will tend to decrease activity subconsciously if you try to push yourself doing more than that hour. But yes, if you have the deficit covered via reduced calories and you want to do a little extra, it won't hurt. I'm just guessing that isn't the case given the gain. 

so long as someone is exercising AND watching what they eat, then they'll see progress. it's kind of crazy how much people talk down cardio on here. if that's what you enjoy, then do it. just know that cardio helps with fat loss but it's much harder to build muscle with cardio. weight lifting is great for building muscle mass. food is a more important component than either, because calories eaten > calories burned = gaining weight. make sure you're recording everything! 

It's not marathon training and it wouldn't even appear to be Zone 2 cardio. But it is also bad advice to discourage cardio to a person who is not a patient of yours and to whom you have no medical history. I feel like the best advice given in these specific comments come from Shir. Good old fashioned encouragement. None of us are the expert for this particular individual, so stop acting like we are and just show empathy. 

Cardio should be a part of EVERYONE’S fitness routine. I prioritize resistance training over all other forms of exercise, but try to get in zone 2 cardio 2-3 times a week to maintain heart health. Resistance training, maintaining a calorie deficit and walking in conjunction with some form of zone 2 cardio is a great formula for weight loss. Doing strictly cardio will not achieve the desired results though. You have to eat in a calorie deficit and have a solid resistance training routine as well. 

I like your approach Rev. It's the "you're doing it wrong" comments that I despise. 

First off, kudos to you for being active! Cardio is a good activity but if you follow CICO, you need to also watch what's going in verses what you are doing to get rid of those calories. You're doing the 2nd part. I'm not sure how much you are taking in. I agree with Diablos and Cheesegobblers assessment.  

I’m a strong believer of strength training = fat loss. Also you’ll get a nice toned body when you lift. Using a tape measure instead of a scale is also better for your mental journey. My weight is going down slowlyyy but the tape measure is showing that I’m losing weight and gaining muscle. But the most important thing is diet! Calorie deficit and lots of protein are important when you wanna lose weight. You can do it 💪🏼 

Absolutely. We may look slim but the weight may goes up. Muscle are a little heavier than fat. 

When I started out strength training I had to eat more protein than I was used to but even with that I lost weight while gaining muscle but as the muscle replaced the fat I could see the hard work. I don't know about muscle and cardio and will leave that to the experts in cardio but looking at your food journal you may want to consider more protein but you have to make sure you are following what is good for you and your health. Check in with free nutritionist at your local hospital, YMCA or even grocery stores. There are a lot of resources. I also like the TDEE calculators on line as you can figure out calories in on what you want to do.  

Bunny- you are 28 and didn't get to the place in life where you want/need to lose 65 lbs because you didn't exercise. The most important step for you should be working with a nutritionist to put together a plan that includes all the nutrition you need to avoid health issues and includes some of the foods you enjoy. What and how much we eat is 99% of losing and maintaining weight loss. In the meantime keep up with the bicycling because you are establishing a pattern/routine of exercise you seem to like and can be done at home. When you have the food part under control incorporate a variety of exercise so you don't get bored and have different options and don't burn out from boredom. Before you go to crazy with the exercise let your body adjust to eating less/ maybe even some different foods. Exercise does burn calories and more muscle does burn more calories...but exercise also makes you hungry!! 

Oh my goodness, this is exhausting. So, much said here is true, and it's nice that everyone wants to help. Some of us are limited in what types of physical activities we can practice for reasons that we may not wish to share on this site. So, that said, while some activities may be more effective than other activities, any activity is better than no activity. And find something that you know you will commit to over the long term. 

Well, I'm only advising that intake should be controlled first, and no, riding a bike leisurely will not build enough muscle to affect the scale. I never said to not do cardio but I see it all the time at my gym, people go from one cardio machine to another, staying the same weight for years. It's isn't a fix all for getting fit and shouldn't be used for fat loss. For heart health? Definitely. Look up Ben Carpenter and his Insider article on the topic. It doesn't burn as many calories as people think and it ramps up your appetite which is exactly the reason people become frustrated at the same weight. 

You said, "more cardio will make you more sedentary." That's the thing I called out. And I was hoping you'd be able to admit that you were mistaken. 

Leisure cardio? Nope. But trying to get in 1k calories of burn worth? For sure. A deficit in itself will make you more sedentary as well. The longer you are in s deficit as well. It's only natural that when your fuel tank is low. 

There is a reason you get hungrier your body naturally wants to combat that energy deficit. Now, if you can fight the urge to eat and stick to your calorie intake. Say a female is on 1800 calories a day which should already be a steep deficit at 205 pounds and you also bike for a couple of hours. Do you think that person will be stepping lively the rest of the day? No, they will probably sit at the tv or take a nap making up for s good chunk of that cardio calorie burn. If not, fatigue will eventually catch up causing a binge or sickness. Of course caffeine can make up for the lack of calories but then sleep will probably be affected which comes with it's own host of issues. It's all give and take. We all need to find a balance we can live with.