Post by bm5er on Oct 4, 2007 1:42:26 GMT 8
Thought I share this (not an advert)....
1. Stay CONSISTENT with your riding/training
Consistently stay on your bike with a focus of accumulating 3-6 hours of indoor/outdoor riding each week with an emphasis on both aerobic and anaerobic training to stimulate your metabolism to burn calories. The worst mistake you can make is ONLY doing aerobic miles to maintain a good weight! You need a good kick in the metabolism at least once a week or more with higher intensity, short duration workouts.
2. Reduce the junk foods and extra high-carb calories
Reduce the temptation of junk food and over-consuming processed carbohydrates that wind up being converted to body-fat. Eat wholesome foods and cut back on your complex carb intake past 4PM on at least 2-3 days per week. Add in a little more protein and vegetables in place of the high-carb meals. This is not the time for big pasta dinners. You don't need to starve yourself, in fact that is the worst thing you can do! Instead, nourish yourself 5 to 6 times per day with wholesome foods and watch your body get more fit and lean when you follow tips 1 & 3.
3. Stimulate your muscles to grow and gain strength
The worst mistake most cyclists fall victim to is the thought that 'adding muscle' is adding weight. Yes, it is adding tissue, which adds weight, however
this extra muscle tissue will help you boost your metabolism to burn body-fat. That's what you want! In fact, just adding one pound of muscle will help you burn almost an additional 3500 calories per week and this in turn will help you begin to spark more body-fat loss! Ever notice how leaner people can stay lean with greater ease? Yah, their muscle is the reason! If you are going to weight-train to gain strength and stimulate muscle, do it with cycling-specific core and functional training at least twice per week. This way, you are not only stimulating muscle, but you are addressing key issues for improved cycling performance by attacking your core, low back, flexibility, and power for the bike.
Together these 3 SIMPLE and PROVEN tips will help you begin the process of staying strong, lean, and maintaining OR gaining fitness this off-season.
A special report from Graeme Street, cycling fitness expert and owner of cyclo-core.com
1. Stay CONSISTENT with your riding/training
Consistently stay on your bike with a focus of accumulating 3-6 hours of indoor/outdoor riding each week with an emphasis on both aerobic and anaerobic training to stimulate your metabolism to burn calories. The worst mistake you can make is ONLY doing aerobic miles to maintain a good weight! You need a good kick in the metabolism at least once a week or more with higher intensity, short duration workouts.
2. Reduce the junk foods and extra high-carb calories
Reduce the temptation of junk food and over-consuming processed carbohydrates that wind up being converted to body-fat. Eat wholesome foods and cut back on your complex carb intake past 4PM on at least 2-3 days per week. Add in a little more protein and vegetables in place of the high-carb meals. This is not the time for big pasta dinners. You don't need to starve yourself, in fact that is the worst thing you can do! Instead, nourish yourself 5 to 6 times per day with wholesome foods and watch your body get more fit and lean when you follow tips 1 & 3.
3. Stimulate your muscles to grow and gain strength
The worst mistake most cyclists fall victim to is the thought that 'adding muscle' is adding weight. Yes, it is adding tissue, which adds weight, however
this extra muscle tissue will help you boost your metabolism to burn body-fat. That's what you want! In fact, just adding one pound of muscle will help you burn almost an additional 3500 calories per week and this in turn will help you begin to spark more body-fat loss! Ever notice how leaner people can stay lean with greater ease? Yah, their muscle is the reason! If you are going to weight-train to gain strength and stimulate muscle, do it with cycling-specific core and functional training at least twice per week. This way, you are not only stimulating muscle, but you are addressing key issues for improved cycling performance by attacking your core, low back, flexibility, and power for the bike.
Together these 3 SIMPLE and PROVEN tips will help you begin the process of staying strong, lean, and maintaining OR gaining fitness this off-season.
A special report from Graeme Street, cycling fitness expert and owner of cyclo-core.com