I have actually lost around a stone since i started my focus on 2 hour duration exercise sessions in january, ie almost 7kg. That is then above average loss compared to the big diet study i linked to in the last blog, almost double. My goal is then 18kg in one year, so I am about a third of the way in with almost two thirds of the time gone.
To make me feel guilty i have had three weekends of over-beer ration in a row and I have not been careful with extras and portion control the last week, with disrupted days. Some days are very good though with a low appetite compared to my previous gluttony for extras and high calorie travel meals.
Now i have to return to the slog as it seems sometimes, but already i can see the benefits on the scales and in the mirror. This time though i am not resting on my laurels and tightened stomach muscles. Muscle is heavier than fat, but also holds a good stone of fat around my middle in better in the mirror. So i mustnt kid myself on, it is all there as it was when I was ten years younger before i got really bloated. For a long time I looked like a sporty guy on either end with a couch potatoe in the middle, and I just held myself in. Then my weight stabalised miraculously at 118kg, 19 stone uk, given how many extras i considered were par for the course. 99 kg is my target btw. 112 was achieved, may have slipped back a little with the beers?
So dont kid yourself that this approach is quick nor that you can just stop the discipline when you can suck and pucker your stomach in : let it hang out, pinch those love handles, fondle those boobs.
In the long term the diet is a life diet, while the exercise is then reduced although i think i will keep up one long session a week.
By determination i got six and a little hours last week quality training before the surprise monsoon conditions sat it. Now I am looking at doing one three hour session, two two hour sessions and a one hour harder session before the autumn sets in with its dank mists and grey days come along.
I thought I had hit peak weight loss but that was a dip from doing sessions which stretched out more than 2 hours and from being very strict, surpassing my extras prohibition! However I do get that tank empty feeling at around 1 hr 45 on my bike so every minute after that is effectively fat burning, and if I avoid sugary replenishment then fat burning continues until the next meal.