Remember the distinction between body composition and body weight. If you gain muscle and lose fat, your weight could be the same. But you have improved your body composition. Cyclist quads and calves show up on the scale, which is preferable to a spare tire on the midsection. (I’m referring to myself here. I do strength training, more in the early winter, and I’m aerobically fit. But I know I could stand to lose a few pounds of unnecessary fat from my middle.)
Muscle also helps to burn fat, so a moderate amount of strength training can help with body composition goals. And a calorie isn’t always a calorie. Sugar and refined grains and pasta (white bread and pasta) tend to get converted into fat, especially if you eat them on an empty stomach without any protein or fiber. Last year, I gained 10 lbs. in November because I took a break from (triathlon) training and ate too much holiday candy! (I lost all of that extra weight by the spring, and even went below that level in the late summer, when I was doing a lot of training. I lost about 15 lbs. between Dec. 2011 and summer 2012.)
This year, I’ve been more careful about eating candy. I still have the occasional piece but only as a dessert right after a meal (that includes fiber and protein). I only gained a few lbs. in my offseason this year. Now that I’m getting back to the strength training, running and swimming, I expect those lbs. to drop off. Admittedly, I haven’t done too much riding this month, other than a few shorter trips on CaBi. I usually don’t ride that much in December.
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