Sunday, November 30, 2008

Weight Loss- Part II

I've had a bunch of people ask me what they should be eating in the off-season to lose weight. One of the things you can start doing is reducing your Carbohydrate intake, both simple and complex Carbs. As you know, Carbs are essential during long hard summer rides to prevent you from bonking..but in the off-season, when volume and intensity is really don't need as much. And, diets like the Atkins diet are testimony that reducing/eliminating Carbs in your diet will lead to weight loss.

Speaking of Atkins diets..lets talk diets. I am NOT in favor of any kind of diet..because they don't work. Let me say it again: THEY DO NOT WORK! They may work initially, but they're not something you want to adhere to for life..and definitely not for the working athlete. In fact, most people that go on diets end up losing weight initially, only to gain it all back a year or two later..and then some. Trust me..I've seen it. I am however, in favor of one diet...and it's called the ABS Diet. Wait a minute, didn't I just say I'm NOT in favor of any kind of diet? I did, but the ABS Diet is not really a's an eating plan for life. And, it has nothing to do with your Abdomen (Abs) other than, if you follow the plan you may actually discover you have Abs. I'm serious! With the ABS Diet Power eat what you like. All you have to do is include the food items/groups in the acronym: ABSDIETPOWER. A=Almonds/Nuts, B=Beans/Legumes, S=Spinich/Veggies, D=Dairy Products, I=Instant Oatmeal, E=Eggs, T=Turkey/Other Lean Meats, P=Peanut Butter, O=Olive Oil, W=Whole Grain Breads/Cereals, E=Extra-Protein Whey and R=Raspberries/Other berries. That's it, all you have to do is eat two or three of these foods in each of your three major meals and at least one of them in your snacks. If you want to read more about this plan, you can go to Border's or Barnes and Noble and pick up the book: The Abs Diet, by David Zinczenko, editor of Mens Health Magazine. You can't miss the cover, it's bright fluorescent orange. Or, you can mail order it from or buy it online: BTW, if you go to this link you'll find more information on the ABS DIET POWER eating plan.

Does this ABSDIETPOWER plan work? Absolutely, I'm testament to it. In 2004, I used this plan to help me lose 50 lbs. That's right...I went from 222 lbs. down to 172 lbs. Yup, Wubba Rob weighed 222 lbs. (Hey, before you skinny wimps start snickering I could also bench press 285 lbs. back then, something you must dream about..hahaha) But, I can't tell you this..NEVER AGAIN will I let myself get fat/overweight. Since then, I've managed to keep the weight off by sticking to the plan. Currently, I'm 179 lbs. but that's only because I gained 5 lbs. in the Fall from all of the beer/pizza and riding my bike less. (Hey, it's the off-season..give me a break) I'm going to use this plan combined with Weight Training and increased cycling volume to lose an additional 14 lbs. by February. (BTW, did you know that Weight Training is a good fat/calorie burner?) That's right, I'm going to lose 14 lbs. from now until February 4th when I head out to the Desert of Nevada to ride the hills. That's 1.5 lbs. per week. My goal weight is 165 lbs. (Last time I weighed 165 lbs. was a Senior in High School.) And, I'll be eating whatever I want to get to that goal weight..including beer and pizza..just not as much as I did this past Fall..hahaha.

Anybody want to bet me I don't get there? I will. Come Spring time I'll be looking for hills to ride because my power to weight ratio will be the best it's ever been. Remember, Power to weight ratio is your Power (watts) divided by your Weight (kg). The higher this ratio the better the hill climber you'll be. You can increase your Power to Weight Ratio by either a. Increase Power b. Lose Weight, or c. Both a and b. Now you know why all those skinny/wimpy bike riders like to take you for rides in the hills..because that's where they shine. Or, I should say, that's where they get their ego dropping heavier guys like me. You think I'm kidding? I kid you not. But, not this year..even at age 50.

So, get back in the Weight Room, follow the ABS Diet, and keep riding your bike and get in the best shape of your life. I am!