1. Achieving Your Cycling Goals by Achieving Your Target Weight David Cole dlcole@nc.rr.com January 12, 2015

3. This presentation should… Help you identify your ideal, target weight Help you become more aware of the diet choices you make Equip you to make diet exchanges to lose weight while not depriving yourself Give you practical tips that can help you take control of your own weight and fitness destiny

4. RESOURCES RoadBikeRider.com Bicycling.com Various online sites Consumer Reports My own personal experience Fat Chance Full Catastrophe Living

5. Nine Assertions 1.We live in a toxic food environment 2.Different calories are different! 3.The body is a complex system and seeks equilibrium 4.Your current diet and exercise regimen is perfectly suited to your current weight 5.It is difficult to lose weight by exercise alone 6.Most diets are deprivation diets, and you can only deprive yourself for so long 7.Good food makes you feel good; bad food makes you feel bad 8.Crowding out bad food with good food can make you healthier without making you hungry 9.Goals are important - to say “No” to something, you need to be saying a bigger “Yes” to something else (~Steven Covey)

6. A few key points from Fat Chance Consumption of sugar and refined carbs triggers increased release of insulin Insulin regulates how resulting glucose is processed: –used for energy (when insulin levels are low) –saved as fat (when insulin levels are high) Fat cells release leptin which triggers reduction in insulin Two states: “Not hungry, burn energyHungry, store energy But, high insulin levels over time can block leptin signal, yielding "brain starvation" Such leptin resistance leaves insulin levels unchecked, –thus increasing appetite and reducing activity, resulting in weight gain and energy loss Moreover, stress can trigger increases in cortisol and insulin, with similar results We live in a toxic environment –processed and fast foods are predominantly sugar and refined carbs –daily life is increasingly more stressful Therefore, to become more healthy (and perhaps lose weight) –Eat foods that maintain the insulin/leptin balance –Manage chronic stress

7. The extremes Focus on target weight and health How you feel and how you perform will be its own reward Improved appearance just an extra benefit X X ?

8. What is your ideal cycling weight? Men 106 pounds for first 5 feet of height 6 pounds for each additional inch 5’10” man’s target: ~166 pounds Women 100 pounds for first 5 feet of height 5 pounds for each additional inch 5’6” woman’s target: ~130 pounds Then Adjust +/- 10% based on wrist size

9. Or, set target as % body fat Measure your current body fat percentage –Lifetime Fitness happy to help Calculate lean body mass –Current weight minus pounds of body fat Set goal for body fat –Men: 10 to 25% –Women: 18 to 30 % Calculate your resulting target weight

10. InBody measurements at LifeTime Free 14-day passes available! See David after the meeting

11. RBR’s 12 weight loss strategies 1.Be patient, lose weight gradually 2.Eat a nutrient-dense but low-energy- dense diet 3.Eat carbohydrates that are primarily low glycemic 4.Eat well before, during, and after rides, but resume a calorie-deficient diet the rest of the time 5.Don’t pig-out after a ride

12. RBR’s 12 weight loss strategies… 6.Eat smaller meals more frequently 7.Don’t eat after 7:00 pm 8.Use cycling to help burn more calories 9.Pick up the pace on your rides 10.Ride more often 11.Keep a food diary* 12.Build some muscle to preserve lean mass and increase metabolism

13. Apps that can help Lose It!MyFitnessPal also, SparkPeople.com and app

14. What worked for me – diet Snacked on fruit, nuts, and yogurt Avoided sugar, bad fat, and fried potatoes (except for Tyler’s garlic fries – too awesome!) Replaced soft drinks* with iced tea Used water or diluted Gatorade on short rides Carried Fig Newtons as snacks Took my lunch to work w/ homemade bread Enjoyed chocolate and peanut butter in modest amounts Enjoyed good beer and good bourbon in modest amounts

15. What worked for me – exercise Commuted to work 1-2 times per week Hard rides on Wednesday nights Long rides on weekend Kayaked on many weekends Core strength workout 2-3 times per week

16. Observations – core strength Stability ball workout very effective –Only 30 minutes –Significantly tightens abdominal muscles –Makes you feel lean and tight –Can feel extra gut strength on the bike –Better enables detecting fullness

17. Observations – mindful eating Learned to recognize being truly hungry versus just wanting to eat –If truly hungry, I ate –If not, hot tea helped, or small snack Conditioned myself that being slightly hungry at night was desired state Savored* calorie-worthy foods

18. Levels of diet Gluttonous Holiday/ Vacation Unaware Aware DeliberateDietingFasting

19. Recommendations Find staples that you enjoy and that meet your nutrition goals Use social media and smartphone apps to your advantage Be very wary of sugar, bad fat, and refined carbs Keep a food diary, at least for a while, to make you aware of what you eat Lose It!

20. Recommendations… Enjoy good food*, and feel better for doing so Set a goal that challenges yourself, and use that for motivation For exercise, find a variety of things you enjoy doing, and do them Develop core strength Use services of coach or nutritionist if you’re stuck

21. Questions?

22. Thank You!

23. Eat not to Dulness. Drink not to Elevation. - from Benjamin Franklin’s Autobiography, one of thirteen moral virtues

25. 10 extra pounds equates to 2-3 extra minutes climbing Bynum Ridge Every extra pound you carry above your ideal weight makes you 15 to 20 seconds slower for each mile of a climb. - Bicycling Magazine