1

votes

trying to lose 5 pounds, need a little bit of help

Answered on August 19, 2014
Created September 13, 2012 at 4:44 AM

I love riding my bike. I ride about 100-120 miles a week (For a few weeks now). Is this too much? Am I stalling my weight due to too much exercise. I was reading that too much exercise causes alot of corisol (?) Any advice would help. Thank you

06ca9c524c28bc3fba95d4d90f8f43c6

on September 15, 2012
at 04:40 AM

Seems like a pretty solid diet. Maybe try some Intermittant Fasting (Lean Gains protocol). I noticed a huge difference when I started this and went to only two meals a day. Your sleep amount is good, how is the quality? Do you wake up without an alarm? Do you sleep at almost the exact same times everyday? Do you wake up feeling refreshed? Cortisol could be a factor if you are biking that much every week, I would try some of the fasting and work in a lighter week of cycling to give your body a chance to recover and see what happens.

014e95abf93ea102e717f9a878e9e8e0

on September 14, 2012
at 09:18 AM

Thank you, this is helpful. I usually ride about 12-13 mph.

014e95abf93ea102e717f9a878e9e8e0

on September 14, 2012
at 09:17 AM

I sleep around 8 hours. A typical day consist of 2-3 eggs cooked with portabello mushroom. I used 1 tablespoon of kerrygold butter. I also add 1/2 avocado (breakfast). For lunch I juice kale,spinach and celery (I juice because I have a hard time eating a salad) I will also have a piece of 6-7 oz of salmon or steak for lunch too. and small sweet potato. I might have some fruit later if I am still hungry (strawberries or raspberries 2-3 times a week)

518bce04b12cd77741237e1f61075194

(11577)

on September 13, 2012
at 09:56 PM

Food and sleep. Need info in order to be useful. If you are eating well and getting enough sleep, that activity level is probably fine, but who knows.

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5 Answers

3
06ca9c524c28bc3fba95d4d90f8f43c6

on September 13, 2012
at 06:15 AM

**

Diet > Sleep > Exercise

**

Tell us a little more about the first two and then we can go from there.

Matt
PhysiqueRescue.com

014e95abf93ea102e717f9a878e9e8e0

on September 14, 2012
at 09:17 AM

I sleep around 8 hours. A typical day consist of 2-3 eggs cooked with portabello mushroom. I used 1 tablespoon of kerrygold butter. I also add 1/2 avocado (breakfast). For lunch I juice kale,spinach and celery (I juice because I have a hard time eating a salad) I will also have a piece of 6-7 oz of salmon or steak for lunch too. and small sweet potato. I might have some fruit later if I am still hungry (strawberries or raspberries 2-3 times a week)

06ca9c524c28bc3fba95d4d90f8f43c6

on September 15, 2012
at 04:40 AM

Seems like a pretty solid diet. Maybe try some Intermittant Fasting (Lean Gains protocol). I noticed a huge difference when I started this and went to only two meals a day. Your sleep amount is good, how is the quality? Do you wake up without an alarm? Do you sleep at almost the exact same times everyday? Do you wake up feeling refreshed? Cortisol could be a factor if you are biking that much every week, I would try some of the fasting and work in a lighter week of cycling to give your body a chance to recover and see what happens.

0
3ce6a0d24be025e2f2af534545bdd1d7

(26217)

on September 13, 2012
at 12:48 PM

no, 100 miles a week is not too much bike riding. Biking is a very low impact exercise. As long as you are eating properly, and getting enough rest, you should be fine.

In terms of cortisol reaction. Sub-maximal exercise has very little impact on either acute or chronic cortisol levels. So if you are moderately riding these 100 miles (say 15 mph or slower) you would have virtually no impact to cortisol (except as these rides improve your stress levels). If you are pushing yourself to maximal effort, then your cortisol will increase during, and immediately after the ride, but you will actually lower systematic levels of cortisol for as much as 72 hours.

You can read about the difference between maximal and sub-maximal energy exchange here: http://www.jssm.org/vol3/n1/2/v3n1-2pdf.pdf

Immediately following the high intensity acute resistance exercise bout there was a significant elevation of 97% in salivary cortisol from baseline. This increase in salivary cortisol was significantly larger than the cortisol response for the low intensity resistance exercise session.

014e95abf93ea102e717f9a878e9e8e0

on September 14, 2012
at 09:18 AM

Thank you, this is helpful. I usually ride about 12-13 mph.

0
A968087cc1dd66d480749c02e4619ef4

(20436)

on September 13, 2012
at 12:26 PM

It depends on your reaction to the exercise. If it's easy for you, then no worries. If it's beating you up, that's a problem. I'm guessing that it's somewhere in between - you might try backing off a little to see what happens. And PR is quite correct - Diet and Sleep are very important.

Also note that the last 5 pounds can be the most difficult to shed... Extensive tweaking may be required. Perhaps it's better to be happy where you are. Happiness reduces stress (and cortisol) which could also help.

0
98266ae0c87836d4bb714b6d31cacbf9

on September 13, 2012
at 06:04 AM

Riding that much by choice? Well you don't need to, and yes that is too much.What is your diet like? Best way to lose the fat is to lift weights. About 2-3 times a week.

0
Cc77e21f3cd585c52fe7614d226b6b35

on September 13, 2012
at 05:02 AM

Too much exercise can cause stress reactions in the body but maybe your body gets used to it at the same time? Not sure Are you eating enough to lose weight? If you're biking that much and not eating enough calories to support your exercise the body will hold onto all the weight it can thinking it's risking starvation instead of letting them go.

Good luck hope you find a solution

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