Do Fat Guys Burn Calories Faster?

I'd much prefer riding outside than on my indoor trainer, but the
winter months in Colorado make it a necessary evil.

A week or so ago I posted something on Facebook about riding my 25 miles on my Cyclops Fluid2 bike trainer and burning 1,929 calories. A friend of mine from Texas, who is a lean, Ironman triathlete, asked how I was burning so many calories, saying he'd only burn about 800-850 calories during a similar workout over and above his basal metabolic rate (essentially the number of calories you'd burn lying in bed*).

"Are you burning more because of the cold or altitude?" he asked. "I could drink a lot more Shiner if knew your secret."

I had to admit that I didn't have any secret. My calorie numbers were based simply on what my Garmin Edge 705 tells me. But I have often wondered why I seem to burn more calories than other people I ride and run with so I did some investigating and found some plausible answers.

My first theory was that maybe I burn more calories than he does simply because I am taller and weigh at least 40 lbs. more than he does. Turns out there is some credence to this theory. According to this article on Livestrong.com, "A 20-lb. weight difference can translate to a more than 10-percent increase in calories burned for some activities. For example, if you weigh 160 lbs., you'll burn about 10.3 calories per minute swimming the crawl at a moderate pace. However, if you weigh 180 lbs., you'll burn about 11.6 calories per minute."

I would have burned 30 percent more calories as Fat Daren at 270 lbs (at left in Dec. 1995) than as the skinnier version at 210 lbs (at right in Sept. 2000)

But that still doesn't explain how I could burn more than twice the calories my friend burns in the same workout. If I weigh 40 lbs. more than him I would only burn 20 percent more calories. So if he burned 850 calories riding 25 miles in 75 minutes (average 20 mph) I should burn 1,020 in a similar workout. That still leaves about 900 calories unexplained.

I've always thought the Edge might be overestimating calories and a quick Google search of "Garmin Edge calories" confirmed my suspicions. One glowing review of the Edge 705 found little to fault with what they called the "most useful bit of cycling-orientated electronics we’ve ever used." However, the review said, "We did find that the Edge 705 substantially over-estimates the number of calories you’ve burned. According to Garmin, the best algorithms for calorie consumption are protected by patents, so it’s best to treat this feature as a way of comparing rides for effort. If you eat to replace the food you have just burned, you’ll turn into a blimp." Bummer. Not the answer I was looking for!

So how much is "substantially"? And just how many calories have I consumed thinking I could "afford" them based on what my Garmin was telling me? Is this why I gained 10 lbs over the holidays?!

OK, time for another confession. I don't count calories. I just eat. And I workout. I track my weight and if it goes up I try to decrease calories consumed and increase calories burned. I go with my gut, literally and figuratively. So I can't blame Garmin for my Holiday 10. But I can't keep eating like I did during the holidays and expect to lose it, either. As they say, great abs as made in the kitchen, not the gym.

Ride on!

Daren

*I found an online BMR calculator that says a 6'4" tall, 215 lb., 48-year-old male would burn 2,044.25 calories per day (2,000 is considered "average"), or about 85 calories an hour.

Ride the Rockies 2013 Training Begins Now!

The finish of my first Ride the Rockies in
2005 remains one of the highlights of my
personal journey with weight loss.

The first day of the New Year ushers in the beginning of a new training "season." At least that's how I've always looked at it. Living in cold winter areas like Kansas and Colorado I usually just try to "maintain" during the winter months and avoid putting on weight during the holidays. But once the calendar turns over to the new year I start focusing on my goals for the year -- the big events I want to compete in or new challenges I want to tackle.

I'm not big on making resolutions but I am big on setting goals. My friend Dane captured my thoughts exactly in a recent post on the subject:

"I see the New Year’s Resolutions which people set as being very bold and wonderful. Unfortunately, they are often so broad and far-reaching that they themselves up to fail. I suggest, instead, to set smaller goals and to set them daily. Each day brings its own triumphs and tribulations."
    -- Dane Rauschenberg, SeeDaneRun.com

Rather than "resolving to lose weight," I have found that setting a goal such as "completing Ride the Rockies 2013" works better for me. In order to complete Ride the Rockies I have to train. Last year I rode 1,570 miles between January 1 and June 9, the first day of the 2012 ride.

This year my goal is to up that to 2,000 miles between now and June 8 (the anticipated start of the ride--the official dates/route will be announced at the 2013 Route Announcement Party on Saturday, February 2nd). June 8 is 158 days from today so I need to average 12.66 miles per day, or just under 90 miles per week between now and then.

Today's goal was to ride one one-hundredth, or .01 percent of that goal, 20 miles. So I got on my indoor trainer and rode 20 miles at a pace of 19.7 mph. Goal accomplished. Today's triumph and tribulation. And I'm already 7.34 miles ahead of average :)

Ride on!

Daren

Why Do Old Guys Get Fat in Winter?

The elusive "Old Guys Who Get Fat in Winter"
Racing Team jersey

Several years ago on Ride the Rockies I saw a guy wearing an "Old Guys Who Get Fat in Winter" racing team jersey (but I've never been able to find one for sale!). Having battled the bulge in my 20s and lost it in my 30s, I could relate to the annual weight gain cycle that plagues many men (and women, I gather from this Fabulous 40 & Beyond post) as we age. Now approaching the big 5-0 it seems to get harder and harder to lose the lose the weight come springtime so I am trying harder to avoid the gain. But I am finding that gets tougher, too.

So why do old guys get fat in winter? Some theories suggest that humans, like most mammals, instinctively store fat in winter to stay warm. I am somewhat skeptical of this hibernation theory -- essentially that our metabolism slows down to conserve energy during a period of cold weather when food supplies are scarce. We live in a climate-controlled world with abundant supplies of food a short ride away (hopefully with heated car seats)!

I put more stock in the "Holiday 10" hypothesis. Beginning with Halloween candy and extending through Thanksgiving over-eating, Christmas cookies, and New Year's over-indulgence my holidays are punctuated with family events focused on eating, drinking and being merry. I cannot even begin to calculate the number of calories I consumed this past week but it had to be at least 1,000 per day in beer alone!

But I am not going to deprive myself of holiday cheer in order to maintain my goal weight. As I have for the past 18 years I will simply increase calories burned to account for increased calories consumed. It's not really a very complicated concept. As I have often said, I swim, bike and run so I can drink beer (and enjoy other high calorie indulgences). And I eat beef to fuel my body with protein and nine other essential nutrients in a low calorie package (not to mention it tastes great and leaves me feeling full longer than other foods). 


One 3 oz. serving of beef provides more than 10 percent of 10 essential nutrients and vitamins for less than 10 percent of your daily calories

So here's my New Year's Resolution: Ride faster, run harder, swim more, eat more BEEF (and fruits and veggies) and save the calories for the good stuff (like my mom's pie!).

Diet and health can seem complicated. Keep it simple with beef.

Ride on,

Daren

P.S. Fire up a beef tenderloin for your New Year's celebration. One of the leanest and most tendcer cuts, tenderloin (aka filet) is an elegant and healthy way to ring in the new year and start 2013 off on the right foot! Try this recipe from Beef. It's What's for Dinner for a party pleaser!



I grilled up three 7-8 lb. whole tenderloins for Christmas dinner. The total price tag of $250 seems steep until you factor in that we fed 26 people for less than $10 per serving (and had at least half a roast leftover). Considering the crowd-pleasing flavor and low-calorie consequences (about 150 calories per serving), you can't go wrong with a tenderloin for your New Year's Eve party!