A good friend of mine asked for advice on how I thought he might be able to lose aruond 11lbs to get to his ‘Racing Weight’ by the time he does the London Marathon in April. He did it this time last year and got very close to his goals (weight and time for the event) and an excellent time for the marathon, and now he’s on a mission to get those goals again and beat his pb. 🙂
For every lb you lose, the faster you’ll go (to a point), so if you’re after speed, it can be a good idea to train to get to your Racing Weight in time for your big event. Weight loss towards Racing Weight goals, can go hand in hand with increased training for long runs like marathons.
Racing weight goals are based on Body Fat % goals and consider where you are now in terms of body fat, and where you could get to, to become a lean, fast running machine. It’s worth noting that to get to your Racing Weight, you should be at your Target Weight first (with a BMI of around 21.5 or so). For more on Racing Weight and how to work it out, go here.
Anyway, here are my top 10 tips for how to get to your Racing Weight:
1. Cut out alcohol as much as possible, if you don’t want to do it for the full 3 months, then do 2 weeks on 2 weeks off, but don’t be tempted to binge when you do drink (you can do that after March if you want.)
Or if you want a beer, have one, but consider what’s more important – your goal (weight loss / racing weight / racing speed) or having that beer? Would a drink of soda water and lemon juice / drink with no calories cut it instead? 😉 Possibly not – do what you feel is right for you.
2. Eat for nutrition and energy as opposed to thinking I need to eat carbs / sugar for energy. Plenty of veg, meat, fish. Cut out wheat based products which should help you lose weight, there’s hardly any nutrition in them (bread, bagels etc) and your body isn’t designed to eat them. Eat (loads of) veg / salads, chicken, fish, meat, nuts instead (so you’re too full for sweets / sugar). For more on Nutrtition and how to fuel your body, see the Nutrition section of my Super Lean Regime.
3. Learn to spoil your appetite before you go out for meals, with a glass of water, milk or soup. (so you eat less overall). And think about appetite… do you need to eat what you’re about to eat, or are you just eating out of habit? Is there somethine you could eat which is healthier than what you’re about to put in your mouth? Make little changes in the food you eat as you go along, and those little changes will build up to get you onto a healthy diet.
4. Try intermittent fasting if you fancy it – 14 to 18 hrs on a rest day, where all you eat and drink is water, coffee, green tea. Stop eating after your evening meal and start again 14 to 18 hours later (miss breakfast and lunch). Drink a protein shake or something like that if you fancy anything. Do it maybe one day a week to see if it helps. Don’t overdo it though, your training is more important than fasting.
5. Continue strength training / metafit / circuits to keep / gain muscle tone and help burn calories whilst at rest. Aim to get a balance in your training and life too.
6. Drink lots of water… avoid fizzy drinks and other drinks except for milk and green tea and the occasional coffee. Chill it, add lemon juice, cucumber, berries or diluting juice to water to give it flavour if you don’t like plain water.
7. Get lots of sleep to help aid recovery and weight loss. Early nights when you can.
9. Keep your eye on the goal … your racing weight is the goal (as is to run faster and get your time of X). Remember what’s important to you over the next two – three months, but remember to get a good balance in life too. Everything in moderation is the key.
10. Finally, read this: 16-healthy-eating-weight-loss-tips/ 🙂