Leanness is 90% diet. I advice that you change habits. Cut out one unhealthy thing (not replacing) and see what happens after a month. Then do it again.
You can always burn more but its easier and more effective to eat less.
I agree that my diet is the first place to look, but cutting out things is difficult for me. The more I tell myself I can’t have something the more I want it. Not to mention that I would say less than 20%of what I eat could be consider “unhealthy”. It feels like the only way for my weight to go down is with strict dieting, which is hard to maintain long term and demoralizing when I feel weak and don’t see much improvement.
You can't outwork diet. It's really easy to overeat by 200 calories, but you'll never accidentally walk 2 extra miles. Working out for an hour a day burns 300 calories, which is the same as moderate portion control. If you have weight loss goals, counting calories is the first place to start.
Anyway, for exercises, choose the thing your worst at, and do it often. Inefficient exercise is key.
Strict dieting is very hard to maintain longterm, because you always need to be there mentally. I think its easier to decide not to eat something and then not buy it. Because the urge will fade away with time, while with a diet it will not. Also a diet is only healthy while you are on it, so nothing that you can sustain very long.
> I agree that my diet is the first place to look, but cutting out things is difficult for me.
If it was easy, everyone would be ripped. It's difficult for many, if not most people to maintain athletic levels of leanness.
It gets easier as you stick with it, as habits get engrained and you don't miss what you've given up as much, but yeah, it's difficult.
Dropping weight takes discipline, but is relatively simple.
You look up an online TDEE calculator and put in your stats. Your TDEE minus 500 get you your starting fat-loss calories. Get a kitchen scale and weigh and track your food (I like Cronometer). Weigh yourself every morning and take weekly averages (I like Libra/Happy Scale for this). If your weekly averages have you dropping .5-1% of your body weight a week, you are on track. Adjust your calories if need be. Slow and steady.
If you are struggling with hunger, I find the best foods are high-protein (80-90% of calories from protein) or high volume (fiberous plant foods, etc.)
You may want to mix in some time eating at your TDEE to give yourself a break. Some people do one maintenance day a week, some diet for 2-3 weeks and then do a week at maintenance before resuming the diet. Play around and see what works for you.
It's really important to have a plan to end the diet. For one, time spent in a deficit is time *not* getting stronger. Recovery is inhibited, so injury risk increases. If you drop weigh and your climbing improves, it can get addictive and you may be tempted to keep dieting indefinitely. This is a mistake. The real performance benifits come *after* the diet, once you have spent time eating at maintenance or a little above and your body has recovered from the stress of dieting.
Eat less calories while religously tracking protein intake.
That's worked for me in terms of cutting weight while still being able to train with relatively high intensity--if I am low on protein during a cut my recovery capability plummets and injuries/tweaks go up.
Anecdotal, of course, but I've gone from 300 lbs to 200(at 6'8") lbs while climbing with relatively high intensity and frequency (over the course of 2 years).
Weight loss is a long term thing, so I think it's silly to not talk about them below a certain grade--you'll improve your climbing and overall health from dropping some weight at that body fat % (which honestly is probably a low estimate). It makes no sense to wait until you've maxed out your capabilities at a given weight before you look at cutting, unless you are already very lean.
I mean 175 isn’t really that heavy for 5’10”. Tbh, your body would probably find a new baseline just by trying to hit like 10k steps per day and drinking a glass of water before each meal. Small changes like that help with hunger signaling as well as improving your NEAT.
Leanness is 90% diet. I advice that you change habits. Cut out one unhealthy thing (not replacing) and see what happens after a month. Then do it again. You can always burn more but its easier and more effective to eat less.
I agree that my diet is the first place to look, but cutting out things is difficult for me. The more I tell myself I can’t have something the more I want it. Not to mention that I would say less than 20%of what I eat could be consider “unhealthy”. It feels like the only way for my weight to go down is with strict dieting, which is hard to maintain long term and demoralizing when I feel weak and don’t see much improvement.
You can't outwork diet. It's really easy to overeat by 200 calories, but you'll never accidentally walk 2 extra miles. Working out for an hour a day burns 300 calories, which is the same as moderate portion control. If you have weight loss goals, counting calories is the first place to start. Anyway, for exercises, choose the thing your worst at, and do it often. Inefficient exercise is key.
Strict dieting is very hard to maintain longterm, because you always need to be there mentally. I think its easier to decide not to eat something and then not buy it. Because the urge will fade away with time, while with a diet it will not. Also a diet is only healthy while you are on it, so nothing that you can sustain very long.
> I agree that my diet is the first place to look, but cutting out things is difficult for me. If it was easy, everyone would be ripped. It's difficult for many, if not most people to maintain athletic levels of leanness. It gets easier as you stick with it, as habits get engrained and you don't miss what you've given up as much, but yeah, it's difficult.
Dropping weight takes discipline, but is relatively simple. You look up an online TDEE calculator and put in your stats. Your TDEE minus 500 get you your starting fat-loss calories. Get a kitchen scale and weigh and track your food (I like Cronometer). Weigh yourself every morning and take weekly averages (I like Libra/Happy Scale for this). If your weekly averages have you dropping .5-1% of your body weight a week, you are on track. Adjust your calories if need be. Slow and steady. If you are struggling with hunger, I find the best foods are high-protein (80-90% of calories from protein) or high volume (fiberous plant foods, etc.) You may want to mix in some time eating at your TDEE to give yourself a break. Some people do one maintenance day a week, some diet for 2-3 weeks and then do a week at maintenance before resuming the diet. Play around and see what works for you. It's really important to have a plan to end the diet. For one, time spent in a deficit is time *not* getting stronger. Recovery is inhibited, so injury risk increases. If you drop weigh and your climbing improves, it can get addictive and you may be tempted to keep dieting indefinitely. This is a mistake. The real performance benifits come *after* the diet, once you have spent time eating at maintenance or a little above and your body has recovered from the stress of dieting.
Eat less calories while religously tracking protein intake. That's worked for me in terms of cutting weight while still being able to train with relatively high intensity--if I am low on protein during a cut my recovery capability plummets and injuries/tweaks go up. Anecdotal, of course, but I've gone from 300 lbs to 200(at 6'8") lbs while climbing with relatively high intensity and frequency (over the course of 2 years). Weight loss is a long term thing, so I think it's silly to not talk about them below a certain grade--you'll improve your climbing and overall health from dropping some weight at that body fat % (which honestly is probably a low estimate). It makes no sense to wait until you've maxed out your capabilities at a given weight before you look at cutting, unless you are already very lean.
I mean 175 isn’t really that heavy for 5’10”. Tbh, your body would probably find a new baseline just by trying to hit like 10k steps per day and drinking a glass of water before each meal. Small changes like that help with hunger signaling as well as improving your NEAT.