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  1. #1
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    need advise on trainning

    hi I started 6 weeks ago at 20.2 stone and now im on 18.7 stone from biking 6 miles a day up to 10 miles a day. and eating 3 times a day healthy food and plenty of water I haven't cheated once. im wondering if the training is enough and what I could do with biking that's more than likely to keep me losing weight!

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    Wow! Sounds like you're doing great! I far as I'm concerned, I would like some tips from you on keeping discipline you have shown. But I have no idea how stones translate into pounds, dumb American here.

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    hi the stones work out to be 261.80 pound I started on 282.80 pound. I woke up 6 weeks ago and took a hard look at my self and thought what im I doing I CANT BREATH!!! so I jumped on my bike and pushed my self to do 6 miles which Is 9.60km. it really hurt at first but now im pushing 10 mile 16.1km and my heart is racing and breathing heavy which I understand is good. but im worried that im going to get used to this even if I push 20 - 30 - 40 miles will I remain losing the weight? I wake up at 6am I have wheetabix and a banana then at 12 I have brown bread 1 slice with ham and salad. and at 5pm I have chicken or tuna or something healthy (small) and all day just water. but thinking about what you said Disipline you no ive never had that before now and im enjoying it I will push to be 12.5 stone = 175 pound

  4. #4
    Senior Member linnefaulk's Avatar
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    Well done. Weight training will help build muscle which will help burn fat.
    sharon

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    The problem with doing the same exercise over and over is that your body will adjust to the load that you put on it and the progress will stall or slow down significantly. You are in the honeymoon period of cycling and it is working well. The trick is to mix things up and keep your body guessing. Sub in a walk for a ride every so often, if you go to a gym, take a few non cycling related classes. Just one a week can be enough. Weights can help too, but it's not for everyone. You can develop muscle by just being active. If you want to sculpt/tone then weights works best and the added muscle mass will help with the fat reduction.

    If you do take the weights route be conscious of the fact that the scales aren't your only indicator of fat loss. Keep a diary of body measurements if you like or just watch your belt for something simpler. I have gotten into weights more heavily over the last 2-3 years with my love of track bike racing. Over the last 2 years I have lost all of about 5kg but I have lost a lot of body fat!

  6. #6
    Senior Member JerrySTL's Avatar
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    If you keep doing the same thing, you'll get burnt out. Consider going longer distances or different routes. Also maybe not ride one day a week, but go on a 3 or 4 mile walk instead.

    A buddy of mine who weighed nearly 500 lbs says that the first 20 lbs is easy to lose. It's the last 20 that are the hardest plus easiest to put back on. He eventually got under 250 lbs but is now a little over 300 lbs. At 6'6", he can carry that weight pretty well - much better than 500 lbs!

    Make sure to drink plenty of water while riding. A liter every 30 KM is a good rule of thumb. Once you are riding more than 2 or 3 hours, you may need some nourishment during the ride. There's something called 'bonking' (no not that bonking) that can happen if you get low on carbs. It can make for a horrible ride. Also consider eating or drinking something salty if you are sweating a lot. Your sweat has a lot of salt in it and it's possible to get very ill if your body's sodium level drops too much.

    This Yank knows what a stone is! It helps that I was stationed at RAF Upper Heyford for 4.5 years. I really enjoyed my time in England.

  7. #7
    Senior Member Black wallnut's Avatar
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    LOL I'm also an American and I know what a stone is....well at least I know how to type into my search bar to get the conversion. I will not echo the above two posts. I'vebeen cycling for over three years, sometimes with all out efforts. I've lost weight and become a better cyclist. If you love cycling you may not burn out. Some do some don't. Do what you enjoy and keep doing it. Should it come a time that it does not do it for you then find a different activity. That said the advice to cross train with other activities is good advice. Keep building your base and adding distance. You might want to add intensity a day or two a week to your rides.


    Mark

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    thank you guys for replying to me. I have now upped my game to 16 miles a day plus going to the gym 3 times a week using the hand bike and treedmill WHICH I HATE but I now am running on it which I have not ran in 12 years . but I use the bikes at the gym there so much better.

  9. #9
    Senior Member ill.clyde's Avatar
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    Quote Originally Posted by linnefaulk View Post
    Well done. Weight training will help build muscle which will help burn fat.
    +1 ... lifting is a great way to aid your weight loss

  10. #10
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    Quote Originally Posted by linnefaulk View Post
    Well done. Weight training will help build muscle which will help burn fat.
    Not unless you take that muscle out and do something with it. While you're sitting on the couch, a pound of muscle will burn an additional 6 calories per day,, as I recall. So if you gain 20 pounds of muscle, which is very difficult for most people, you'll burn an additional 120 calories/day; not enough to make a difference.

  11. #11
    Senior Member Willbird's Avatar
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    Quote Originally Posted by sstorkel View Post
    Not unless you take that muscle out and do something with it. While you're sitting on the couch, a pound of muscle will burn an additional 6 calories per day,, as I recall. So if you gain 20 pounds of muscle, which is very difficult for most people, you'll burn an additional 120 calories/day; not enough to make a difference.
    A bicyclist will not get burned out, I have been one all along, but riding can go into remission for 20 years, but I had a relapse and now I'm riding again.

    In my Honest Opinion LOGGING every thing you eat will help you vastly, and a program/ap like Myfitnesspal makes it very easy to log every meal, and to log your exercise too.

    I have been logging 84 days, meeting my goals for 84 days, and have lost 3.5 stone/49 lbs.

    In that 84 days I have walked 83.6 miles that I logged, there were another dozen or so miles not logged walking...23 hours walking.
    In that 84 days I have ridden 668 miles and spent 51 hours doing it.

    Plus worked 40 hours a week on my feet running around :-).

    I guess bottom line you will get out what you put in :-).......try to find a form of exercise that you have a passion for, I certainly have :-).

    Bill

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    just an update I think I found the way for me to go im hoping I don't get burnt out!
    everyday with no day of im doing something like gym / biking im biking 30 miles a day now and its climing fast because I want to feel the burn more. and the gym im running more and doing more and hurting more but im loving it strangely! and my eating has gone down to still 3 meals a day but the meals have got smaller so im running on 1200 and lower cal a day! im feeling fine tho.. but the more I do the more I hurt but if I do less I honestly feel stupid and feel I let my self down badly.. I gone from a happy hippo to fighting walrus !! are there anyone else out there doing the same as me or going thro the same ?

  13. #13
    Senior Member Willbird's Avatar
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    Quote Originally Posted by karl8008 View Post
    just an update I think I found the way for me to go im hoping I don't get burnt out!
    everyday with no day of im doing something like gym / biking im biking 30 miles a day now and its climing fast because I want to feel the burn more. and the gym im running more and doing more and hurting more but im loving it strangely! and my eating has gone down to still 3 meals a day but the meals have got smaller so im running on 1200 and lower cal a day! im feeling fine tho.. but the more I do the more I hurt but if I do less I honestly feel stupid and feel I let my self down badly.. I gone from a happy hippo to fighting walrus !! are there anyone else out there doing the same as me or going thro the same ?
    Again I will suggest you somehow log what you are eating if you are not already.
    I could not run far on 1200 intake.

    Losing 1% of your weight per week has often been said to be healthy, you need a 3500 calorie deficit to lose 1lb (2.2kg) per week. IMHO 1200 calories is a LOT more of a deficit than needed to lose 1% a week.

    Bill
    Last edited by Willbird; 07-26-14 at 06:44 PM.

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