Calorie Deficit

sim12

That theory relates to your max heart rate, that would be to failure, and you simply cannot carry on.

By finding your max heart rate you can then find your training zones and the infamous fat burning zone, which believe or not sits well below the 180 mark more around the 130-145 mark, the only time you would hit max rate was if you was on a full out sprint either running or biking etc,but generally speaking you would do it as sport specific to hit a particular goal, but there's also and increased risk if injury that comes along with that.

How are you measuring you BPM?

prezzy

Fitbit watch and also gym equipment like the sensors on the bike \ cross trainer

sim12

The sensors on the machines are well known to be a mile out, if your watch has built in hrm that should be fairly accurate, if your looking to  burn fat there is really no reason to go beyond 145 BPM, it should be quite a comfortable pace, although in fairness that won't be easy to achieve on a bike, biking doesn't raise the heart rate the same as running or rowing does.

Hixxy9241

I said in my OP my height and weight...

PSM1

On wrist HR monitors are not known for being that accurate either. Get a chest strap based one as they tend to be better for exercising.
How many beers do you have on the weekend? Interested as the calories can really add up with a few beers so may have some impact on your overall weight.
As said above you need to work out your HR zones and then use them depending on your goals. My main sports are about endurance so I will do a lot of training in the lower zones (zone 2) but will target one session a week on interval work where I will work at the higher zones for short times to push my threshold up.
Weight loss is a complex thing although the eat less and do more approach is a good place to start. However, a lot of people under estimate how much they eat and over estimate how much exercise they do which is why you often here people wonder why they can not lose weight (not saying that this is the cause of any of the posts above but just something I have noticed in general). A good way around this is to keep a diary of what you eat and do. Walking for an hour will burn calories but not as much as many people think.
Saw an interesting program on TV about weight and the number of microbes in you body/guts. Had twins on who had significantly different weights although food etc. the same but the heavier one had a lot less microbes. Also had some bits about calories burned on 'active' days compared to normal and gym days. In one case the active day burned significantly more calories than the gym day which again showed the complex nature of all this.

inzaman

This is useful as i cycle a lot (well approx 100 miles a week at high intensity) and know i do not eat enough in calories as when i have a hard session (90 to 120 mins at a high HR and hard route usually three times a week on my commute home) i feel tired that night and sometimes run down next day. I had a 90min XC race at the weekend and was spent after 40 mins which is not right for the amount of training/level i am doing.

I have looked at my diet and have nowhere near what you are having. I have also spent considerable time this weekend researching for carbing up before race day (what i should eat 48 hours before for 90 min race has really opened my eyes and i now have a plan) but also what i should eat on my commute days as really surprised me - again i must be at about 55% of this. I just used to think if i don't bonk on the way home i am having enough calories but it just doesn't work like that.

Interesting thread and i will take on more 'good calories' as i do not really need to burn fat or loose anymore weight just need far better recovery calories and diet than i am currently having.

booyaka

I used to cycle a lot and again was massively "under" eating - If your training hard, you need to eat /drink proper.

Easy on a hard cycle over a few hours to burn 1500/2000 calories, so you need your normal days intake 1500/1800 plus replace those 1500/2000. There's 3000/3500 calories just to stay "even" for the day.

Obviously if wanting to loose weight/put on - that's needing tweaked but eating the right stuff/clean stuff is just as important.

kBm

Should you be hungry when cutting calaroies? I don't mean don't eat all starving yourself silly, just the odd hunger pain etc

booyaka

I guess so. If your body is used to x amount and then your reduce that by 500 calories, it's likely to be hungry!

sim12

It will likely depend on just how far you are wanting to cut by, you will feel hunger there s no doubting that, most cuts take roughly 8-12 weeks at which you have to be strict enough to say I'm gonna stick to this amount of calories daily, normally as rule it's a 500 calorie deficit u til you get to your target weight or bodyfat depending what your chasing.

Just be aware if you do cut to try and increase your protien intake this will offer your muscles a little more protection.