Exercise bike program for a fat unfit beginner!
Discussion
So recently I face up to the fact that I'm a fatty (6ft2 19st 11lb) and need to do something about it now.
My problem is that I sit in a cosy office most of the day with a rather impressive vending machine 20ft away and often finish late leaving no time for gym visits (not good with mornings!). (I no longer take cash/wallet to work to stop the vending machine raids!)
So in a rush of blood to the head moment I bought an exercise bike and now I'm wondering what sort of routines/programs there are that I can do to a) Increase my cardio performance b) Burn some blubber!
An advice or pointers to programs I can follow would be much appreciated!
My problem is that I sit in a cosy office most of the day with a rather impressive vending machine 20ft away and often finish late leaving no time for gym visits (not good with mornings!). (I no longer take cash/wallet to work to stop the vending machine raids!)
So in a rush of blood to the head moment I bought an exercise bike and now I'm wondering what sort of routines/programs there are that I can do to a) Increase my cardio performance b) Burn some blubber!
An advice or pointers to programs I can follow would be much appreciated!
Sort the diet first. That's what got you fat.
The exercise bike will help as a secondary thing & will bump up the metabolism but unless you do hour upon hour, it won't do much if you don't sort out the intake side.
Best bet is to nosy around a few of the threads on here and maybe post current diet so that people can offer advice.
The exercise bike will help as a secondary thing & will bump up the metabolism but unless you do hour upon hour, it won't do much if you don't sort out the intake side.
Best bet is to nosy around a few of the threads on here and maybe post current diet so that people can offer advice.
As stated above, sort out the diet. But if you want to cycle to build fitness and work your CV system then cycle regularly for 30-60 minutes quickly enough to get you panting (any easier and you're wasting your time). Over several weeks, you'll find you have to pedal harder to get yourself tired.
I've improved my diet a lot recently including eating breakfast everyday, more fruit and veg, less crap and stopping the visits to the dreaded vending machine!
I'll go with the 30-60 minutes of hard work on the bike and see how I get on as that gives the missus enough time to watch her crap on the telly while I'm off bicycling!
Search facility is crap on here hence the question, but I'll have a hunt through the other threads!
I'll go with the 30-60 minutes of hard work on the bike and see how I get on as that gives the missus enough time to watch her crap on the telly while I'm off bicycling!
Search facility is crap on here hence the question, but I'll have a hunt through the other threads!
Cyder said:
I've improved my diet a lot recently including eating breakfast everyday, more fruit and veg, less crap and stopping the visits to the dreaded vending machine!
I'll go with the 30-60 minutes of hard work on the bike and see how I get on as that gives the missus enough time to watch her crap on the telly while I'm off bicycling!
Search facility is crap on here hence the question, but I'll have a hunt through the other threads!
Put the bicycle in front of the TV (not to block her view!) and you could cycle for ages everyday...I'll go with the 30-60 minutes of hard work on the bike and see how I get on as that gives the missus enough time to watch her crap on the telly while I'm off bicycling!
Search facility is crap on here hence the question, but I'll have a hunt through the other threads!
theshrew said:
Actually putting the bike in front of the TV is a good idea.
Why
Simply after a few times of riding the bike you will find it very very dull. At least riding a real bike you get to look at things to keep you a bit interested.
Yes, that's exactly what I think. Which is why I have a pile of books next to my bicycle. The only thing is, looking at things with a real bike is only slightly less dull than looking at a blank wall on an exercise bike. If I want to see scenery, I'd jump in my car and drive somewhere nice, enjoy the view, then bugger off home.Why
Simply after a few times of riding the bike you will find it very very dull. At least riding a real bike you get to look at things to keep you a bit interested.
Plus being outside gives you excuses - "it's too wet", "it's too hot", "there's too much traffic", "the yobs throw stuff at me by the pond", "it's too dark".
Edited by Hoofy on Tuesday 13th March 14:20
Hoofy said:
Yes, that's exactly what I think. Which is why I have a pile of books next to my bicycle. The only thing is, looking at things with a real bike is only slightly less dull than looking at a blank wall on an exercise bike. If I want to see scenery, I'd jump in my car and drive somewhere nice, enjoy the view, then bugger off home.
Plus being outside gives you excuses - "it's too wet", "it's too hot", "there's too much traffic", "the yobs throw stuff at me by the pond", "it's too dark".
Suppose im pretty lucky as a few min from my house i can be on the canal, some real nice off road rides or down some really quiet b roads. Jump in the car 15 min away i can ride in a forrest or 35min i can be in smelly Wales at a trail center. Plus being outside gives you excuses - "it's too wet", "it's too hot", "there's too much traffic", "the yobs throw stuff at me by the pond", "it's too dark".
Edited by Hoofy on Tuesday 13th March 14:20
I quite enjoy just being outside not seeing many people its pretty relaxing. I went on my bike to my parents house along the canal a few weeks ago its about 7 miles away. Only saw 1 person all the way until i got to near the town they live. Was hard going on the bike tho was muddy as hell.
You need to NAIL the diet...you didnt get fat buy NOT cycling, you got fat by eating. Eating "less crap" is not much good - you need to realise that a chocky bar could be 250+ calories. Thats a LOT of cycling!
Good idea is get one of the android/iphone/pc apps and tot up your calorie intake (my Fitness Pal is great for this) Once you have a feel for what each meal consists of you dont need to use the app all the time....but you'll be amazed how a couple of snacks add up to being 20-30% over your daily cal need - and hence fat (or at least, not dropping fat)
Good idea is get one of the android/iphone/pc apps and tot up your calorie intake (my Fitness Pal is great for this) Once you have a feel for what each meal consists of you dont need to use the app all the time....but you'll be amazed how a couple of snacks add up to being 20-30% over your daily cal need - and hence fat (or at least, not dropping fat)
theshrew said:
Suppose im pretty lucky as a few min from my house i can be on the canal, some real nice off road rides or down some really quiet b roads. Jump in the car 15 min away i can ride in a forrest or 35min i can be in smelly Wales at a trail center.
I quite enjoy just being outside not seeing many people its pretty relaxing. I went on my bike to my parents house along the canal a few weeks ago its about 7 miles away. Only saw 1 person all the way until i got to near the town they live. Was hard going on the bike tho was muddy as hell.
Y'see, I can avoid people by not leaving the house. I quite enjoy just being outside not seeing many people its pretty relaxing. I went on my bike to my parents house along the canal a few weeks ago its about 7 miles away. Only saw 1 person all the way until i got to near the town they live. Was hard going on the bike tho was muddy as hell.
Tiggsy said:
You need to NAIL the diet...you didnt get fat buy NOT cycling, you got fat by eating. Eating "less crap" is not much good - you need to realise that a chocky bar could be 250+ calories. Thats a LOT of cycling!
Good idea is get one of the android/iphone/pc apps and tot up your calorie intake (my Fitness Pal is great for this) Once you have a feel for what each meal consists of you dont need to use the app all the time....but you'll be amazed how a couple of snacks add up to being 20-30% over your daily cal need - and hence fat (or at least, not dropping fat)
Myy weight was very stable (although still overweight) and only increased when I went from a job where I was constantly on my feet running around like a headless chicken to an office based role where I do very little physical exercise.Good idea is get one of the android/iphone/pc apps and tot up your calorie intake (my Fitness Pal is great for this) Once you have a feel for what each meal consists of you dont need to use the app all the time....but you'll be amazed how a couple of snacks add up to being 20-30% over your daily cal need - and hence fat (or at least, not dropping fat)
I do fully agree with you regarding the diet, I've got the calorie counter on my phone and keep it updated and it is quite shocking just how many calories some foods have in them!
Spent 1/2hr on the bike last night with my iPod in while 'er indoors watched crap on the telly downstairs, If I can do that 5 nights/week that's at least 2.5 hrs more exercise a week than I was doing before.
I too sit in a cosy office all day and am about 15 stone and approaching 58 this year.
I do the odd bit of walking and swimming but found doing lengths boring.
I live near to Delamere Forest and went for a walk through there last week and bought a s/h mountain bike from the shop there, which I then rode home through the trails etc.
Hated it at first but was out again Saturday briefly and have just done an 8 mile ride round the forest today trails - and I really enjoyed it!
I'm not fast or very fit but I'd really recommend it. I suspect that an exercise bike would be boring with no views etc.
Good luck with whatever you decide to do!
I do the odd bit of walking and swimming but found doing lengths boring.
I live near to Delamere Forest and went for a walk through there last week and bought a s/h mountain bike from the shop there, which I then rode home through the trails etc.
Hated it at first but was out again Saturday briefly and have just done an 8 mile ride round the forest today trails - and I really enjoyed it!
I'm not fast or very fit but I'd really recommend it. I suspect that an exercise bike would be boring with no views etc.
Good luck with whatever you decide to do!
Davel said:
I too sit in a cosy office all day and am about 15 stone and approaching 58 this year.
I do the odd bit of walking and swimming but found doing lengths boring.
I live near to Delamere Forest and went for a walk through there last week and bought a s/h mountain bike from the shop there, which I then rode home through the trails etc.
Hated it at first but was out again Saturday briefly and have just done an 8 mile ride round the forest today trails - and I really enjoyed it!
I'm not fast or very fit but I'd really recommend it. I suspect that an exercise bike would be boring with no views etc.
Good luck with whatever you decide to do!
Thats where i go riding mate. I do the odd bit of walking and swimming but found doing lengths boring.
I live near to Delamere Forest and went for a walk through there last week and bought a s/h mountain bike from the shop there, which I then rode home through the trails etc.
Hated it at first but was out again Saturday briefly and have just done an 8 mile ride round the forest today trails - and I really enjoyed it!
I'm not fast or very fit but I'd really recommend it. I suspect that an exercise bike would be boring with no views etc.
Good luck with whatever you decide to do!
Top tip if your new to it. Dont stay on the fire road. You will see loads of little paths off them just follow them. You will find it more interesting and defo more fun.
Just get yourself a good skid lid - Saves your head if you do fall off as i found out at Delamere last year + knocked myself out. Helmet was only fit for the bin afterwards but my head was fine.
You dont have to be that fit tbh once you done it a few times your legs will + bum will get used to it.
Cyder said:
Spent 1/2hr on the bike last night with my iPod in while 'er indoors watched crap on the telly downstairs, If I can do that 5 nights/week that's at least 2.5 hrs more exercise a week than I was doing before.
Which may be the same as a couple of chocky bars - hence why diet is such a huge part of weight loss compared to burning the cal offtheshrew said:
Thats where i go riding mate.
Top tip if your new to it. Dont stay on the fire road. You will see loads of little paths off them just follow them. You will find it more interesting and defo more fun.
Just get yourself a good skid lid - Saves your head if you do fall off as i found out at Delamere last year + knocked myself out. Helmet was only fit for the bin afterwards but my head was fine.
You dont have to be that fit tbh once you done it a few times your legs will + bum will get used to it.
Thanks for that!Top tip if your new to it. Dont stay on the fire road. You will see loads of little paths off them just follow them. You will find it more interesting and defo more fun.
Just get yourself a good skid lid - Saves your head if you do fall off as i found out at Delamere last year + knocked myself out. Helmet was only fit for the bin afterwards but my head was fine.
You dont have to be that fit tbh once you done it a few times your legs will + bum will get used to it.
I've just followed the white route so far, so that I can find my way back to Kingsley afterwards.
I've bought one of those pocket maps, so will do as you suggest.
It's great place to go.
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