I really need to start exercising my chest and mid-section. I am thinking pushups and situps should do the trick, but want to hear input if there is a better way to go.
Thanks
Thanks
I am getting fat and flabby...
- Thread starter Tenchiro
- Start date
You probably need to start with cardio so you can burn some fat.
Yeah, I live on a hill so I get a bit of cardio pedaling up to hit the trails. I could also put some street tires on my XC bike and pull out the trainer too.
This is the key in my experience. Well this and what you eat/drink.
In September of 2002 I weighed 210 pounds. I was commuting to work, riding all the time, and racing occasionally. I don't eat at fast food burger joints and don't really like soda pop. So why was I still a "clydesdale"?
I decided to try something different because I wasn't losing any weight even though I was in pretty decent shape.
I quit drinking beer and started doing workouts 3 times a week of 1 hour on rollers and about a half hour doing crunches and pushups. This was in addition to my normal rides.
By Christmas I lost 20 pounds, down to 190. Lately I seem to have leveled off at 185. I'm thinking with the final workout push going into racing season and the fact that the weather is going to get nice soon, I should hit the season at about 180 and be kicking some decent ass.
What I've found is that "riding up a hill to the trail head" doesn't count as "cardio" unless you honestly keep your heart rate up and your legs spinning for at least 30 minutes. And you get huge gains as you increase that time, so the longer you can stand it, the better.
Good luck, it ain't easy, but it's worth it
Sit ups and pushups are good but they are not going to burn fat. To burn the fat you must raise your metabolism. To do this you must increase the time you excercise with your heart rate over 65% to 75% of max. This is not hammering and not easily done on the type of trails you enjoy riding. Short, intense burts of speed and effort will build muscle but it will not burn fat.
On your Giant (nice & heavy) try adding 3 1 hour road sessions at a steady 12 to 15 MPH flat, try to pick an area where you are not likely to be stopped by traffic signals or slowed down too much by hills. The key is slow and constant effort just below your fatigue level.
I went from 203 LBS to 155 using this method.
I hate to mention it on this board but... 3 five mile runs a week will help you drop 30 lbs in 6 months or less.
On your Giant (nice & heavy) try adding 3 1 hour road sessions at a steady 12 to 15 MPH flat, try to pick an area where you are not likely to be stopped by traffic signals or slowed down too much by hills. The key is slow and constant effort just below your fatigue level.
I went from 203 LBS to 155 using this method.
I hate to mention it on this board but... 3 five mile runs a week will help you drop 30 lbs in 6 months or less.
Yeah, I wish I could run, it would have been a lot faster way to lost weight, but alas my knees, shins, and ankles just don't put up with that running sh!t
Congratulations.
Not only will you be kicking deecent ass - you'll also be getting some too! :devil: :devil: :devil:
Most bikers can run faster than they should due to well developed thigh and calve muscles. Since biking is low inpact (until you crash) your joints and connective tissues (shin area) are not nearly as stong as they need to be for running. Early injury is common. A good alternative is trail running - less pavement always equals more fun.Originally posted by Echo
Yeah, I wish I could run, it would have been a lot faster way to lost weight, but alas my knees, shins, and ankles just don't put up with that running sh!t
Thanks for the help guys, I really hate running so that is out. I suppose my best bet is getting on the trainer and spinning for 30 minutes or more then doing situps and pushups. I have a 20lb dumbell I do some Arm and shoulder exercises with and my legs are in great shape. I don't have alot of fat but I am getting a belly. I think if I could get my mid section toned up it would be alot less noticable, but eventually I guess I need to put in the effort to reduce it.
I mainly want some exercises I can do for 30 minutes before I go to work 2-3 times per week. On top of my normal riding.
I mainly want some exercises I can do for 30 minutes before I go to work 2-3 times per week. On top of my normal riding.
I was a runner for 10 years, really into it, marathons, 15k's 10K's, & such Then started getting foot & knee pains and problems So I started biking ('bout 6 years ago), pretty much been riding ever since
Two months ago I wanted to get below 185lbs & thought I'd suppliment the weight training with running again, but only twice per week, it was was great for about 6 weeks, but started getting those pains again :angry: So, back to just weights 3 days and biking inbetween.
Maybe someday I'l give up the Ice Cream
ink:
Then started getting foot & knee pains and problems So I started biking ('bout 6 years ago), pretty much been riding ever since Two months ago I wanted to get below 185lbs & thought I'd suppliment the weight training with running again, but only twice per week, it was was great for about 6 weeks, but started getting those pains again :angry: So, back to just weights 3 days and biking inbetween.
Maybe someday I'l give up the Ice Cream
ink:Mid january, I was at 142 lb and not overweighter(5'9", 15 yo) and deceided to loose weight and kick ass xc racing... until now, I've lost 14 pounds, keeping a daily diet of about 1700 calories, training 5 to 8 times of 1 hour each a week swimming and spinning. 1700 may sound small, but eating 3 meals a day it is possible by avoiding desert and too fat or sweet things. Lots of yougourt, vegetables, and your weight will go down real fast...
Aren't you the same guy who started a thread last week that was titled something like 'Now We Know Why She Has a Fat Ass'??, referring to JLo's limo rides between hotels. Now, I don't think JLo is fat at all, but even if she was, I'd think someone carrying a few extra pounds might not spout off about another person's ample behind.
OUCHIE.
Do you have a specific goal? I.E., losing pounds, adding muscle, toning up? It sounds to me like you want to lose weight, and all the exercise in the world won't help if you don't get your diet in check.
Mocha, you seem to me like a lady who shoots from the hip.
I swim alot and sometimes use my gym especially when my upper body starts flagging. I don't care about looking fit. However it is important to match the old prescribed body weight.
I have been riding all winter and I know that once I start using my second bike I will dive 20lbs fast with a little swimming on the side.
Not giving up on beer...cutting back is neccesary. Must control urge to walk across the street to the brewery for another tour...must stop using beer store in my apartment building, hard to control the urge...
Optimal Weight Calculator
I have been riding all winter and I know that once I start using my second bike I will dive 20lbs fast with a little swimming on the side.
Not giving up on beer...cutting back is neccesary. Must control urge to walk across the street to the brewery for another tour...must stop using beer store in my apartment building, hard to control the urge...
Optimal Weight Calculator
Your right that was me. But I wasn't referring to her ass so much as to someone who spends 15 minutes to get 30 people into a group of limos when they could have spent 5 minutes walking across the damn street.
I just used her ass for a catchy title. I know she ain't fat, and personally I like a chick that is curvy. But I don't like lazy prima donna's.
I don't know how accurate that is because it can't really account for muscle mass. The biggest it puts me at is 205 and even without the gut I am at like 230, I think I am just swapping 10lbs of fat for muscle in the off season.
Damn, according to that I need to lose another 4 pounds 
Wow I am a skinny punk and I am right at Ideal according to that calculator.
Here is a picture of me finishing a 50K* trail run in February of this year. Since I have been training pretty hard on mountain trails my weight has increased from 155 to 160. I am 5ft7. By these standards I am overweight with an unhealthy BMI... 
Thats 31 miles, punk.
Thats 31 miles, punk.
calculators like that are bullschit.
Tenchiro - you are right - there is no way that calculator can account for muscle mass. Muscle weighs more than fat.
According to that chart, I'm a chunky monkey.
But I can still kick your a$$.
You are ruining my self image.
This calculator is cool, it said I was 19lb under average And two months ago I was only 3lb under it *proud*
And two months ago I was only 3lb under it *proud*
That calc said I'm going to win all the races I enter this year, plus I'm going to win a million dollars! That thing is truly amazing!
neaky:
neaky:
Those calcs also can't account for frame size or bone density. If you feel good and you're leading a healthy lifestyle, you're doing better than most.
According to the calc my ideal weight range is anywhere from 120-160; that's quite a spread.
According to the calc my ideal weight range is anywhere from 120-160; that's quite a spread.
Beer and Hot Wings diet...
And just RIDE RIDE RIDE!!
And just RIDE RIDE RIDE!!
It's nearly summer - he will be riding everyday and the problem will be solved.
Echo, I seem to be exactly the same as you. I am 6'1" and used to weight 220lbs. I have almost quit eating fast food all together. Maybe once every other month I might get a bean burito from Taco Bell and I occasionally drink some beer, but not on a regular schedule. Since riding 3-5 times a week for the past year or more I have dropped down to 200. But I really want to get down around 190. I have a heart rate monitor and used to do some running. Wow, when I did I really felt like I was buring some serious fat. My metabolism was high and I had tons of energy. I really need to start running again. But I did notice that it was important to stay close to that optimal heart rate. That was the key.
Some friends told me that riding everyday was bad for you. Is that true? I know people that work out everyday... can't be much different.Originally posted by Serial Midget
It's nearly summer - he will be riding everyday and the problem will be solved.
Hammering everyday is bad for you and may lead to joint and tissue damage. Riding everyday is fine so long as you take it easy and have rest days.
I tend to ride every day in the summer but I alternate between road and trail. I always hammer on the road because you can get an excellent cardio workout fast, I am more recreation oriented on the trail... I like a good climb but I never sustain the hammer like I do on the road.
My summer ususally looks like this:
Monday 20 miles road. Hammer pace.
Tuesday 20 miles road. Rest pace.
Wednesday 30 miles + road. Interavals.
Thursday 12 miles MTB. Moderate pace.
Friday 20 miles road. Hammer pace.
Saturday 2 hours fun mtb, no pace at all.
Sunday 50 + road or 3 to 4 hours maderate trail riding.
Every other weekend I go on 20 mile trail runs followed by 2 days of very low impact riding. If I push too hard for too long I do have knee discomfort - then I back off for a bit.
EDIT: I beleive Heidi rides every day to the tune of 10,000 mile + per year. She does fine.
U Bet! Then we can ride to Hooters for some Wings and Beer!
Hehe........
Hehe........
I am 5'6" and at one time 4-5 years ago i weighed in at 172 lbs, in shape, and squatted 455x1 max. BIG meathead. Looked like a fireplug.
It helps to know your body type; I am an endomorph. (aka gains muscle and fat easily; linebacker/powerlifter type. mesomorphs are the cover models on mens health, gain little fat and easily add muscle, and ectomorphs, the basketball players. nuff said)
Times have changed and I have adopted a more balanced profile, down to 160-165 18 months ago just working out, no real cardio work. Not too bad but a serious beer gut.
Started racing last year and riding seriously. At least 5 hours of cardio needed for me a week, with lifting less a focus (2-3 times a week). Low processed carbs, more whole foods, and atkins style high protein/fat intake has got me down to 144 and 12% bodyfat (8-19% is considered healthy for my age). Beer gut is no longer a "gut", but not completely gone. One rule: first on, last off when it comes to fat.
Basically, adding muscle, burning calories with increased activity, be it on a treadmill or outdoors, and good food all go hand in hand.
Remember to take an "off day" every week or so and skip the gym, the health food whatever. Follow your cravings with a taste; portion control is key. Not enjoying what you like is not healthy.
PS I LOVE ice cream. But only 1-2 times a week.:angry:
It helps to know your body type; I am an endomorph. (aka gains muscle and fat easily; linebacker/powerlifter type. mesomorphs are the cover models on mens health, gain little fat and easily add muscle, and ectomorphs, the basketball players. nuff said)
Times have changed and I have adopted a more balanced profile, down to 160-165 18 months ago just working out, no real cardio work. Not too bad but a serious beer gut.
Started racing last year and riding seriously. At least 5 hours of cardio needed for me a week, with lifting less a focus (2-3 times a week). Low processed carbs, more whole foods, and atkins style high protein/fat intake has got me down to 144 and 12% bodyfat (8-19% is considered healthy for my age). Beer gut is no longer a "gut", but not completely gone. One rule: first on, last off when it comes to fat.
Basically, adding muscle, burning calories with increased activity, be it on a treadmill or outdoors, and good food all go hand in hand.
Remember to take an "off day" every week or so and skip the gym, the health food whatever. Follow your cravings with a taste; portion control is key. Not enjoying what you like is not healthy.
PS I LOVE ice cream. But only 1-2 times a week.:angry:
damn thats impressive. i am not in shape!:angry:Originally posted by Serial Midget
Here is a picture of me finishing a 50K* trail run in February of this year. Since I have been training pretty hard on mountain trails my weight has increased from 155 to 160. I am 5ft7. By these standards I am overweight with an unhealthy BMI...
Thats 31 miles, punk.
Right on! I have always thought that really hot food (my favorite is Thai) and lots of riding is all it takes - well, along with running 20 minutes every day, riding the bike at least 30 minutes a day (even if it is on the trainer - yuk) and eating a lot of salads. Increasing your fiber intake is helpful because it moves things along - the less time food spends inside you the less of it your body can store it as evil fat.
I do more sit-ups than anyone I know and the only thing it has done for me is make the layer of muscle under my fat belly really hard.
Consistant, aerobic exercise for at least 30 minutes is the way - running is so effective because it is so inefficent - meaning that you can't coast when you are running - there's no cheating or resting - you work the whole time you are doing it. You have to work up to it so you don't risk injury - but the rewards are there. Start slowly - walk and run equal amounts even if you don't feel winded - remember that your body may not be used to (or ready for) all those impacts. The impacts will strengthen the bones, but too many too fast will give you shin splints and keep you from other helpful exercises. Paitence grasshopper...
I have lost 25 lbs with this advice. Oh yeah ....stay away from the beer!
Atkins is on the right track, albiet a bit extreme. If you cut out all refined carbs and eat a decent amount of protein, you'll lose weight. Make sure you eat quality carbs and lots of fresh veggies. I think the Zone diet is a good ratio of protein, carbs and fat at 40-30-30 (40% carbs, 30% fat, 30% protein). Just make sure they're quality foods and not junk. Oh yeah. Cutting out any alcohol will make a big difference too if you drink. I used a less radical version of the Atkins diet and lost ~20 lbs.