Losing Fat and Gaining Muscle and Maintaining CV Fitness?
Looking for a couple of pointers…
Got into cycling, like a lot of the world, a couple of years ago. Have since cycled over 12,000 miles, including around 7,000 miles last year.
I’ve gone from 95 kilos to a steady 82/83kg and bmi is 24. I can do a 5k run in 21mins and have no trouble doing a hilly 80 mile bike ride on the road at 17mph or so. I think I’m in reasonable health based on that.
Anyway, this year I’m going to move into doing some triathlons and have consequently invested in some whey isolate protein and started hitting the weights a bit more than I did previously. Not aiming to get huge, but just want a stronger core and upper body and help the knees out after an over-reliance on cycling to better my all round fitness.
Anyway, had a health test today at work randomly, and it showed all the right things except for body fat % which is sitting at 28%. I know there’s a bit of Xmas weight still sitting there, and I’ve been ill for a week so not done huge amounts of cardio other than riding my bike to work twice a day.
I’ve done a bit of looking online and this ‘Skinny Fat’ thing appears to be a real thing, I’m not the only person with this.
Common cause behind it seems to be too many long cardio sessions which end up reducing muscle mass. I assume a 6 hour bike ride would fall into this category.
On a fairly standard healthy diet at the minute, something like
- Bowl of Alpen for breakfast
- Chicken Wrap
- Protein Bar
- Beef chilli with Sweet Potato
- Protein Shake
Basically every day at the minute, with some HIIT cycling and/or weights on weekdays and a longer run/cycle at the weekend.
Basically want to know the best way to approach
- Lowering the fat %
- Raising the muscle %
- Maintaining the CV and cycling fitness for bike races.
Is it possible to do all 3 at the same time?