13 May 2007

Weight loss - some numbers to educate the process


trying a project in October 2006

7 months later, 7 pounds lighter, project sent…

Over the summer I’ll be writing some essays on weight and climbing performance, but for now, here is a quick hit. The problem for many climbers is deciding whether it’s a good idea to lose weight at all. For sure it influences performance, but unless your technique is good, you might not even notice the difference if you lose a few pounds! The climbers who will benefit most from lowering their body weight are a) those who are well trained and have excellent technique but have a body fat percentage over 10% for men or more for women (who carry more gender specific fat), and b) any climbers who have are carrying some significant fat (i.e. a spare tyre).

But if you have already decided that losing a few pounds is a good idea an you are going for it. Here are a couple of handy points:

You can work out a very rough estimate of the amount of calories you need to function. Try working out the following equation. Note this applies only to adults.

Women:655 + (4.3 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years)
Men:66 + (6.3 x weight in pounds) + (12.9 x height in inches) - (6.8 x age in years)

Once you have done this, add 20% to the figure if you are sedentary, 30% if you do some light activity, 40% if you do some exercise most days, and 50% if you train pretty hard. This should give an estimate of how many calories you need to eat each day.

One pound of body fat is roughly equivalent to 3500 calories (kcal), so if you under-fuel by 500 calories per day, you should lose about a pound per week (with many assumptions about hormonal and other conditions!). Of course you can achieve the underfuelling either by using more calories, taking in less, or both.

Aggressive dieting is counterproductive, causing your metabolic system to start working against you by making you feel too tired to train hard and increasing appetite and adipose (fat) deposition at any opportunity.

Check out the photos above. I just lost some weight myself and it had a very positive effect on my climbing – but I have 13 years of hard technique training behind me to milk every drop of the power-weight ratio change.

Weight loss might be a red herring in certain situations for getting better at climbing in certain situations. In other situations in might be a killer advantage. Get a coach or a lot of education so you can make a good decision which it is for you. But if you decide it’s a good plan, it sometimes helps to put some numbers on things to get good data to work with.


102 comments:

Anonymous said...

Great Blog!

How do you feel about training with a weight belt? I think this has improved my contact strength more than anything else. The only thing I have noticed is that your balance is shifted forcing some boulder problems to feel different than if I was not weighted around the middle.

mick b said...

Cheers for that, great article.
Just wondered where you get your info for calculating the exact amount of calories you're taking on board?

Dax said...

http://www.fitday.com/ is a free online resource .. bit of a pain to set up but if your serious about monitoring your in take then may be worth it.

Be interested to see if anyone has used/recommend anything else.

Anonymous said...

For men "66 +" or should it be "660 +" ?

Ade Miller said...

I've used fitday and thought it was pretty good for showing you what your bad diet choices were during the day. I'd use it for a couple of weeks to try and figure out where I was going wrong.

I tend not to worry as much about weight as I do about percentage body fat. Training will put on muscle weight.

Ade

Anonymous said...

it might just be the socks ... the blog rocks

PaydayLoans said...

uPuT3v You have a talant! Write more!

Auto insurance company said...

Jr5ysj Good job!

Hydrocodone said...

2oX2pa The best blog you have!

golden rule insurance homepage said...

aXAdYS Good job!

all los angeles tours said...

Hello all!

said...

Wonderful blog.

celebrex capsules 200 mg feel relaxed said...

Nice Article.

vicodin viagra cialis said...

Please write anything else!

no precription xanax said...

Please write anything else!

xenical otc said...

Magnific!

xenical costco said...

Thanks to author.

st louis phentermine said...

Nice Article.

JohnBraun said...

URH4ZE write more, thanks.

coleman sex principal said...

Good job!

dragon sex story said...

Wonderful blog.

animation flash sex said...

Magnific!

learning anal sex said...

Good job!

fuckin anal whores said...

Thanks to author.

sex and intimacy said...

Thanks to author.

erotic lover sex said...

Good job!

orlando sex partner said...

Wonderful blog.

barba sex photos said...

Good job!

bbc health sex said...

Magnific!

couple sex picture said...

Wonderful blog.

hot transexual sex said...

actually, that's brilliant. Thank you. I'm going to pass that on to a couple of people.

questions about sex said...

Magnific!

male sex penis said...

Give me ambiguity or give me something else.

nice girl sex said...

Give me ambiguity or give me something else.

doggy butt sex said...

The gene pool could use a little chlorine.

free online porn clips said...

Change is inevitable, except from a vending machine.

boy sex animatied said...

If ignorance is bliss, you must be orgasmic.

bondage forced sex said...

Please write anything else!

adult sex rentals said...

640K ought to be enough for anybody. - Bill Gates 81

japanese sex crying said...

Beam me aboard, Scotty..... Sure. Will a 2x10 do?

hypertension zocor said...

Build a watch in 179 easy steps - by C. Forsberg.

buy levitra said...

actually, that's brilliant. Thank you. I'm going to pass that on to a couple of people.

japan sex lady said...

C++ should have been called B

bi sex swingers said...

Beam me aboard, Scotty..... Sure. Will a 2x10 do?

gerbils and sex said...

Clap on! , Clap off! clap@#&$NO CARRIER

article regarding sex said...

If ignorance is bliss, you must be orgasmic.

amatuer interracial sex said...

Lottery: A tax on people who are bad at math.

sex and machines said...

Give me ambiguity or give me something else.

devon sex clips said...

Clap on! , Clap off! clap@#&$NO CARRIER

old timers sex said...

Oops. My brain just hit a bad sector.

clones goo marijuana said...

Magnific!

name said...

I'm not a complete idiot, some parts are missing!

florida porn law said...

A lot of people mistake a short memory for a clear conscience.

really free porn movies said...

Good job!

amy rose porn said...

Suicidal twin kills sister by mistake!

liberator senior sex said...

Oops. My brain just hit a bad sector.

ass sex picture said...

Change is inevitable, except from a vending machine.

free streamed porn said...

Calvin, we will not have an anatomically correct snowman!

chinese porn videos free said...

The gene pool could use a little chlorine.

home grown porn stars said...

What is a free gift ? Aren't all gifts free?

anal scene bisexual yenc movie mmf said...

Suicidal twin kills sister by mistake!

funi sex pics said...

Beam me aboard, Scotty..... Sure. Will a 2x10 do?

porn password crackers said...

Energizer Bunny Arrested! Charged with battery.

have gay sex said...

When there's a will, I want to be in it.

ibuprofen molecula said...

A lot of people mistake a short memory for a clear conscience.

celebrity woman sex said...

What is a free gift ? Aren't all gifts free?

pink instinct sex said...

Magnific!

busty couch sex said...

Change is inevitable, except from a vending machine.

cartoon sex cartoon said...

Build a watch in 179 easy steps - by C. Forsberg.

free asians sex said...

Build a watch in 179 easy steps - by C. Forsberg.

incest stories incest porn video a said...

Change is inevitable, except from a vending machine.

indian up sex said...

A flashlight is a case for holding dead batteries.

teen porn pics said...

What is a free gift ? Aren't all gifts free?

junior prom sex said...

A lot of people mistake a short memory for a clear conscience.

pregant women sex said...

Oops. My brain just hit a bad sector.

annie cruz porn star dvd and videos and said...

Suicidal twin kills sister by mistake!

teen sex storys said...

C++ should have been called B

black transsexuals porn said...

Ever notice how fast Windows runs? Neither did I.

locking anal butt plug harness said...

Build a watch in 179 easy steps - by C. Forsberg.

paris sex ultra said...

Give me ambiguity or give me something else.

web blog phentermine said...

Give me ambiguity or give me something else.

mixing cocaine and phentermine said...

Give me ambiguity or give me something else.

distributors of phentermine medicine in spain said...

When there's a will, I want to be in it.

viagra said...
This comment has been removed by a blog administrator.
luccy said...

Weight loss truths keeps you updated with latest information on weight loss tips, exercises, books and diets apart from enhancing your acumen with in-depth knowledge of traditional weight loss stuff and issues.For more information visit http://www.weight-loss-truths.com

sandra said...

Viagra has helped millions of men with this condition around the world. You have the option to Buy Prescription of viagra or any kind of this pills. Whatever route you chose, it's time that you do something about it and start to buy viagra online now. I got help online and it worked for me.

SundayRose said...

Propecia is a wonderful medicine for men suffering hair loss and who are at risk of getting completely or partially bold. Propecia can also help you at the beginning stages of some prostatic problems.

mollyabraham said...

Levitra is a new generation anti-impotence pill that works wonder for Erectile Dysfunction (ED) problems by targeting a key enzyme that controls blood flow to the penis.

D'r kepler said...

FDA approved mens health medication viagra is not a drug to be taken lighliy you should read all about the pros and cons regarding the medication before you buy viagra!

Green Tea said...

Nice post, thanks for sharing this wonderful and useful information

with us.

Green Tea Weight

Loss

mollyabraham said...

Generic Cialis is in a class of medications known as PDE-5 inhibitors, which are used to treat cases of male impotence.

invierta en franquicias said...

I look forward to reading more on the topic in the future. Keep up the good work! This blog is going to be great resource. Love reading it.

liri said...

I went to an online pharmacy a month ago to Buy Lipitor
, Lipitor (Atorvastatin) is an oral drug that lowers the level of cholesterol in the blood.
Hydrocodone Online
is one of the most commonly abused prescription pain medications today. One of the most widely prescribed medications, Cheap Vicodin
and its related medications, loricet, loritab percodan, and oxycontin are opioid-based pain medications. Cheap Hydrocodone
is a derivative of opium, which is also used to manufacture heroin. Individuals with a Vicodin addiction become deeply depressed, and their thinking, attention, and judgement become impaired. Their thoughts dwell on the next high, although they tell themselves they are still taking Vicodin for pain or to avoid the withdrawal symptoms. Individuals with a Vicodin addiction often truly feel physical pain, but it is psychologically produced.

johnnysmith said...

Generic Cialis functions by inhibiting the action of an enzyme, known as PDE5. Generic Levitra helps increase the flow of blood to the penis, so it may help men with ED get and keep an erection that lasts long enough to have successful sex.

Anonymous said...

First off all I would like to thank you for that great post. It's very interesting to read your posts. As I can see, a lot of people here knows much about ED treatment maybe they can help me. For a log time I can't decide what is better: to buy viagra, to buy cialis or to buy levitra? I found this Canadian pharmacy to buy all this things, so can somebody help me to make a decision? IMHO I should buy viagra online

hannah said...

I never go to my doctor anymore asking for pain killers prescription and then be turned down at the end, all I do is order online from www.medsheaven.com hassle free and low cost, they have three pain killers listed on their website which are ultram tramadol celebrex that you buy, and the best part is no prescription required!!!

tom said...

I started to use Viagra and also I tried Cialis. last month, I got in to a pharmacy to Buy Viagra and Buy Cialis, I intended to Buy Cialis Online or maybe to Buy Cheap Viagra at last I have decided to Buy Levitra at Buy Cheap Levitra site. I got in to an online pharmacy a month ago to Buy Lipitor is an oral drug that lowers the level of cholesterol in the blood. Hydrocodone One of the most widely prescribed medications as well as Cheap Vicodin and its related Cheap Hydrocodone I will sure continue Buy Hydrocodone I went to the doctor a week ago to Buy Oxycodone I got into a online pharmacy to Buy Oxycodone Online next time I'll try to Buy Vicodin Online it cost much less or maybe Buy Valium I think it as the same effect as Buy Vicodin it is easy to Buy Hydrocodone Online I can also Buy Hydrocodone No Prescription my doctor advise me Buy Vicodin Online I started a diet, and going to Buy Phentermine and Buy Phentermine Online I also Buy Acomplia and Buy Vicodin No Prescription I went in for a physical that my work required he told me I can Buy soma and Buy Ultram pain medication Buy Oxycontin Online is a derivative of opium as Buy Valium Online I also have sleeping problems I tried Xanax It is better to use online pharmacy to Buy Xanax Online and Buy Xanax I'll try to Buy Ambien Online I originally take Ambien, since I used internet to Buy Ambien I recommend some sites to choose from Buy Percocet pain reliever as well as Buy Xenical also
Buy Adipex and Buy Zolpidem. also Viagra and Cialis and Levitra last one Cialis good health!

Anonymous said...

generic viagra
generic viagra
online pharmacy
buy viagra
buy viagra online
generic viagra
generic cialis
generic viagra
buy cialis

generic viagra online said...

Thanks for this nice discussion about weight loss. It will inspire the people to loose weight. Thanks a lot for this nice post.


Smith Alan

Penis Enlargement Pills said...

Really you have done great job,There are may person searching about that now they will find enough resources by your post.I like this blog..

Steve Emanuel said...

These kind of post are always inspiring and I prefer to read quality content so I happy to find many good point here in the post, writing is simply great, thank you for the post penis enlargement penis enlargement pills VigRX Plus

afrodisiacos said...

Wow, there is really much useful data here!