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Aggressive Fat Loss: Getting Down to Race Weight — PROGRESS REPORT

See my previous post and my ongoing Training Weight Loss: 2012 Case Study.

Dropping weight (fat) is never easy. For the past month, it seemed like no matter what, I would eat back what I had burned!

Today, well hydrated, it looks like the trend has been broken with a new morning-weight low, which I’m going to push on hard, as I’d really like to drop to 170 before the severe climbing challenge of Alta Alpina, where I calculate that 1 pound counts for around 2-3 minutes of time (e.g. lose one pound and total climbing time drops 2-3 minutes).

Specifically, I am switching to morning + evening workouts at 1000+ calories each for the next week. That allows about 6-7 hours of recovery between workouts, with a high calorie burn each day (2000+). Burning that much makes it much easier to generate a caloric deficit; recovery is the issue, hence two shorter workouts.

Body physiology

Body physiology has a mind of its own!

Meaning a caloric deficit or parity can seem to translate into nothing in terms of scale-weight change. But there are things going on:

  • Changes in physiology to become more efficient at extracting every last calorie from food (very adaptive, but very frustrating too!).
  • “Changes in hunger as the body tries to maintain its preferred weight.
  • “Set point”— this effect can be frustrating; one has to persist and persist and persist until the dam breaks— that is until the body accepts that fat stores are goin' down. Then the body tends to choose a new and lower set point. Nutritious food helps here.
  • Swapping of fat for muscle tissue (good), which does not show up as any weight difference. It does show up as a thinner layer of fat, which can be noticed.

At least that’s what my personal experience tells me.

Caloric surplus / deficit vs body weight


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