Finer Butt and legs
05-05-05, 08:58 PM
#26
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Oh, a BENCH! I was wondering where the support comes from. Thanks for the clarification! 
Originally Posted by *new*guy
You alternate putting one leg on a bench (behind you). see here for an explanation and animation of the exercise. https://www.exrx.net/WeightExercises/...plitSquat.html
p.s. I'll take any opportunity to push exrx.net. take a look around.
p.s. I'll take any opportunity to push exrx.net. take a look around.
05-05-05, 09:01 PM
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Originally Posted by Treespeed
The sad fact is the more you ride, the more efficient you get at using food, so you go farther on less and your body just stores the rest. -Marcus.
05-05-05, 09:40 PM
#29
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Originally Posted by Treespeed
Maybe someone already said this, but all of this focus on exercise also needs to address diet too. The sad fact is the more you ride, the more efficient you get at using food, so you go farther on less and your body just stores the rest. The only way to see real results is to reduce intake and fill up on high fiber grains, veggies, and lean protein. I ride close to 150 miles a week, along with swimming, and running and I'll start seeing a paunch if I sneak into the cookie jar or have a little too much ice cream. This isn't too discredit any of the great advice already given, but I think the hardest, yet most fruitful task is to reduce intake just a bit and finally to focus your carb intake to the hour after you exercise to refuel.
This is what has worked for me and I've lost 30 lbs this last year.
-Marcus.
This is what has worked for me and I've lost 30 lbs this last year.
-Marcus.
I think caloric intake and exercise is a delicate balance. If you see someone who is a professional, they can help you understand how to balance both so you can achieve your objectives. Carb intake is important, but you have to understand that carbs are not the enemy- there are good carbs and there are bad carbs. If you're getting the majority of your carbs from processed wheat, it's bad. If you get the majority of your carbs from whole grains and wheat, you're going to be ok. It's good to know how to choose the right foods for your everyday activities.
Koffee
05-05-05, 11:03 PM
#30
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Originally Posted by koffee brown
That doesn't make sense. It would mean that folks like Randonneurs and long distance riders, or even the guys that do the long distance racing (ie the guys that race in the Giro, Tour de France, etc.) don't eat as much, because if they ate more, they'd be fat? It would follow, then, that it would make more sense to ride less and eat more, since you're not as efficient with utilizing food. That theory is a mess.
I think caloric intake and exercise is a delicate balance. If you see someone who is a professional, they can help you understand how to balance both so you can achieve your objectives. Carb intake is important, but you have to understand that carbs are not the enemy- there are good carbs and there are bad carbs. If you're getting the majority of your carbs from processed wheat, it's bad. If you get the majority of your carbs from whole grains and wheat, you're going to be ok. It's good to know how to choose the right foods for your everyday activities.
Koffee
I think caloric intake and exercise is a delicate balance. If you see someone who is a professional, they can help you understand how to balance both so you can achieve your objectives. Carb intake is important, but you have to understand that carbs are not the enemy- there are good carbs and there are bad carbs. If you're getting the majority of your carbs from processed wheat, it's bad. If you get the majority of your carbs from whole grains and wheat, you're going to be ok. It's good to know how to choose the right foods for your everyday activities.
Koffee
I was being simplistic and you're right. What I'm arguing is that even when you are riding your ass off you still need to be careful about intake. The picture that stays in my head is of Armstrong weighing his food. I know we're not talking about getting down to race weight here in this thread, but just that it is easy to think you need way more food than you really do when you first start racking on the miles. The efficiency I was referring to is for newer riders who lose a ton of weight as they first stack on the miles, but then their bodies become more efficient and it is not as much of a strain to knock out the same mileage and that it's important to adjust intake as you become more efficient.
If we want to get technical about the carbs then we need to talk about glycemic index which someone can google and find way more info than needs to be in this post. All I was saying was that diet and intake are a huge component of slimming down in addition to racking on the miles. I've known riders and had the experience myself of putting in 200 mile weeks without losing the pasta belly. Which if it doesn't bother you more power to you. And finally there is a good hour window after exercising where your body processes carbs more efficiently and it's good to take advantage of it.
Thanks for calling me on my oversimplification.- Marcus.
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Non semper erit aestas.
Non semper erit aestas.
05-05-05, 11:27 PM
#31
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Originally Posted by Treespeed
Koffee,
I was being simplistic and you're right. What I'm arguing is that even when you are riding your ass off you still need to be careful about intake. The picture that stays in my head is of Armstrong weighing his food. I know we're not talking about getting down to race weight here in this thread, but just that it is easy to think you need way more food than you really do when you first start racking on the miles. The efficiency I was referring to is for newer riders who lose a ton of weight as they first stack on the miles, but then their bodies become more efficient and it is not as much of a strain to knock out the same mileage and that it's important to adjust intake as you become more efficient.
If we want to get technical about the carbs then we need to talk about glycemic index which someone can google and find way more info than needs to be in this post. All I was saying was that diet and intake are a huge component of slimming down in addition to racking on the miles. I've known riders and had the experience myself of putting in 200 mile weeks without losing the pasta belly. Which if it doesn't bother you more power to you. And finally there is a good hour window after exercising where your body processes carbs more efficiently and it's good to take advantage of it.
Thanks for calling me on my oversimplification.- Marcus.
I was being simplistic and you're right. What I'm arguing is that even when you are riding your ass off you still need to be careful about intake. The picture that stays in my head is of Armstrong weighing his food. I know we're not talking about getting down to race weight here in this thread, but just that it is easy to think you need way more food than you really do when you first start racking on the miles. The efficiency I was referring to is for newer riders who lose a ton of weight as they first stack on the miles, but then their bodies become more efficient and it is not as much of a strain to knock out the same mileage and that it's important to adjust intake as you become more efficient.
If we want to get technical about the carbs then we need to talk about glycemic index which someone can google and find way more info than needs to be in this post. All I was saying was that diet and intake are a huge component of slimming down in addition to racking on the miles. I've known riders and had the experience myself of putting in 200 mile weeks without losing the pasta belly. Which if it doesn't bother you more power to you. And finally there is a good hour window after exercising where your body processes carbs more efficiently and it's good to take advantage of it.
Thanks for calling me on my oversimplification.- Marcus.
Sometimes, people's genetics play a big factor in where they lose weight, if they lose weight, and how they lose weight. My mom's family have big butts and hips. For me to lose what my mom's family gave me, I'd have to starve down to double digits. That's not my idea of fun, so I just have to accept that certain parts of me will not change no matter what. I EASILY do 200 miles a week. I usually do at least 40 miles per day 6 days a week, and more for my long days when I don't have to be in for work at all (or at least in later in the day). Even as a vegetarian (ovo-lacto) for 7 years, and with that much cycling, I still struggled with weight issues, and especially with fat in my problem areas.
There's no doubt food plays a role in fat loss, but people are getting away from the very easy question the original poster had- what to do about the flab. He seemed to think it was just more cycling to be done, and it's not. Weight lifting will have to be part of the lifestyle, but definitely, better eating will play a major role in all of this.
Koffee
05-06-05, 01:26 AM
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If the OP is talking about building up some muscle on the legs and on the butt, they need to do inline skating for "fitness" which means using skates that are nearly like speedskates, doing some distance. Go to www.cora.org and look at the videos of the inline skate marathons, the guys standing around talking before and after, it will be your one and only look at white guys with Arsinio butts! That stuff will build your butt.
Frankly even though cycling can result in huge quads in some people, it doesn't in most and makes a much more balanced lower body physique than those big skater butts.
Frankly even though cycling can result in huge quads in some people, it doesn't in most and makes a much more balanced lower body physique than those big skater butts.
05-07-05, 02:00 AM
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There's a guy who puts out a DVD etc of "bodyweight" excercises, sounds hokey but 500 "hindu squats" does not sound lightweight to me! You can find his program for sale on Ebay, or from his web site, for just general shaping/fitness there's a lot that can be done with just bodyweight.
free weights/bodyweight good, machines bad.
free weights/bodyweight good, machines bad.
05-07-05, 07:13 AM
#34
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Machines are not so bad.
First, they provide some variety, which is never a bad thing when you're doing weightlifting.
They also help to work multiple muscle groups, which helps with coordination. Since when have you tried to do an action using only one muscle group?
They also can help with transitioning to heavier weights. It took me a while to get to chest presses that were in the next range for me. 5 pounds is a lot. But with the machines, I was able to add small amounts of resistance and build up my muscles to get to where I can get to the next heaviest weights.
Koffee
First, they provide some variety, which is never a bad thing when you're doing weightlifting.
They also help to work multiple muscle groups, which helps with coordination. Since when have you tried to do an action using only one muscle group?
They also can help with transitioning to heavier weights. It took me a while to get to chest presses that were in the next range for me. 5 pounds is a lot. But with the machines, I was able to add small amounts of resistance and build up my muscles to get to where I can get to the next heaviest weights.
Koffee
05-08-05, 05:44 AM
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Push-ups kick ass for building the chest and the lats and you don't need to build anything. Don't underestimate 'em..... :-)
05-10-05, 10:01 AM
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Biking is good for the legs and butt. I've been riding for about two months and for the first time in my life I am building some nice rounded glutes. And I used to lift a lot, doing heavy squats and leg curls, and I never got any results.
You should try riding longer distances than 3-5 miles. Also, clipless pedals are key, because then you can pull up on the pedals as well as push down. That action will work your glutes and hamstrings more than pushing down will.
You should try riding longer distances than 3-5 miles. Also, clipless pedals are key, because then you can pull up on the pedals as well as push down. That action will work your glutes and hamstrings more than pushing down will.
05-10-05, 04:24 PM
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Thanks for the clarification on gender, I was wondering.
Personally I have toned up and lost 30 pounds just by increasing the distances of my rides. I try to eat healthy to begin with and balancing intake with your exercise is something you have to determine for yourself. I would mostly say add distance to your rides. Weight lifting won't hurt but the extended aerobic workouts will do wonders. My rides are normally determined by which bike I'm using but I try to stay out for at least one hour. The mountain bike rides are usually 25 Km/ 16 Miles while the roadie tends to get at least 60 km/37 miles. This has resulted in virtually no fat on my legs. My wife tried to give me a charlie horse recently and lost (I asked if she hurt her hand). I like to joke that everything from the waist down is now made of steel. You can take that however you want to...
Andy
Personally I have toned up and lost 30 pounds just by increasing the distances of my rides. I try to eat healthy to begin with and balancing intake with your exercise is something you have to determine for yourself. I would mostly say add distance to your rides. Weight lifting won't hurt but the extended aerobic workouts will do wonders. My rides are normally determined by which bike I'm using but I try to stay out for at least one hour. The mountain bike rides are usually 25 Km/ 16 Miles while the roadie tends to get at least 60 km/37 miles. This has resulted in virtually no fat on my legs. My wife tried to give me a charlie horse recently and lost (I asked if she hurt her hand). I like to joke that everything from the waist down is now made of steel. You can take that however you want to...
Andy
