I don’t know too many runners that have a problem shedding a few kilo’s. I suppose that comes from them being already disciplined. If they can turn up to training 5-6 days per week then they usually find maintaining their weight pretty easy. I have never had trouble shedding a few kilos myself, if anything it has always been the reverse especially as I have gotten older. Maintaining lean muscle mass has been difficult for myself. What I have noticed with the amount of sitting I am doing during the day is that I can put on a little extra body fat. However, without changing my eating habits at all and moving a little more through out the day those extra cuddly bits seems to just disappear. I know this won’t be the same for everyone and for those reading this that are post 40 things just start to get a little harder. I don’t subscribe to any of the latest eating theories apart staying away from unprocessed foods, consume less sugar, drink more water and don’t be scared to eats good fats. The food industry went nuts with low fat products over past 10 years but just filled everything with sugar. I do fast occasionally only for 1 day though.. And this doesn’t mean not eating at all I just limit my calorie intake to about 600-800 calories for the day. My other piece of advise that works for me is lifting heavy weights. I will write more about my thought and change on this one soon. However, we are always looking for the latest and greatest thing to get us in shape or get that advantage over our competitors. Including. I have gone through the functional training phase and cable machines only….Gym equipment has changed a lot over the last 20 years however, give my a power rack, an olympic bar, some rubber plates and a few power bands any day. I am not saying that some of the new fancy machines and TRX bands and cable stations do not have a place. I still use them occasionally, however if I had to choose a very simple set up it would be a power rack with free weights.
Anyway I am not going to go into great detail as what you should be eating as I think most people actually know. Its finding your own routine and what works best for you.
Here are a couple of links to people I like to read.
This guy is a smart guy. I have watched a few very good interviews with him. Its pretty technical and dry stuff but very good info.
He is a proponent of the high fat staying in ketosis state.
Another really smart well respected guy I like to read. Mark Rippetoe