equus
Bike Commuter
Posts: 50
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Post by equus on Apr 1, 2008 12:11:13 GMT 8
Good day everyone. Im fairly new to these boards and dont have that much experience in cycling. Recently decided to go on a weight loss/fitness program. I want to lose 40 pounds in four months. To achieve this, I decided to get myself a bike. I hit the gym every so often and i hate cardio as part of your workout. So i decided that the best way to do this is to make cardio a part of your everyday life. I live in Merville and I work in Makati so 4 to 5 times a week, i bike to work.
was at 215 pounds, down to 202 pounds. My goal is to come down 175 pounds. anyways, inputs and share your experiences here please!
THANKS!!!
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Post by mountguitars on Apr 1, 2008 12:24:37 GMT 8
Good day everyone. Im fairly new to these boards and dont have that much experience in cycling. Recently decided to go on a weight loss/fitness program. I want to lose 40 pounds in four months. To achieve this, I decided to get myself a bike. I hit the gym every so often and i hate cardio as part of your workout. So i decided that the best way to do this is to make cardio a part of your everyday life. I live in Merville and I work in Makati so 4 to 5 times a week, i bike to work. was at 215 pounds, down to 202 pounds. My goal is to come down 175 pounds. anyways, inputs and share your experiences here please! THANKS!!! i tried free weights (barbells). i lost 5 lbs in 2 weeks. i quit going to the gym altogether. push ups do work coz a lot of muscle groups are involved. 3 sets, 10 reps each set. do it every other day. jogging or sprinting works great as well. and you'll only spend half an hour. dont jog on flats. hill climbs works best. that's where your muscles will ache when you wake up in the morning, hehe. ;D dont focus too much on cycling if you want to lose weight though its good to incorporate cycling for cross training. well, if you bike every other day and crank up 100 kms a day mileage, you'd be able to lose weight i guess. also, best way to lose weight on a bicycle are during those uphills specially sa mountainbiking on offroad. straight flats are not gonna help. freeweights are the way to go in my opinion if you're dead serious in losing weight. enjoy your stay here in PinoyMTBiker.  |
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equus
Bike Commuter
Posts: 50
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Post by equus on Apr 1, 2008 12:41:38 GMT 8
sir mountguitars,
thanks for the welcome!
I keep with the weights coz weight and strength training burns more calories due to after burn... I lift relatively heavy... i do a 5 sets x 5 reps/set of EDT... sample weight that i do is i start at 180 pounds of bench and escalate to 240 to 250...
100 km a day? THATS A LOT!!! I average at 25 km a day... but the biking is more for warm up and extra calorie burn... also, I tones and enhances my cardio.. polllution is not helping though.. hehehehehe...
Anyways, Ill post my improvement here as i continue with my training.. thinking of incorporating a swim part as well... 30 to 45 minutes a day, twice a week..
pero, kelangan hinay hinay para di mag overtrain...
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ghorio
Free Rider
Butiki ni Ghorio...
Posts: 397
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Post by ghorio on Apr 1, 2008 15:26:17 GMT 8
Welcome sir equus!
Join us in our rides posted at the fun ride section. Am sure, after a number of joining, the 100km bike ride will not be a surprise for you anymore.
Good luck to your weight reduce program. Ride safe!
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equus
Bike Commuter
Posts: 50
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Post by equus on Apr 1, 2008 16:21:25 GMT 8
thanks for the welcome ghorio! sige, looking forward to joining you.. palakas muna ako. hehehehehehe...  |
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Post by clunker87 on Apr 1, 2008 16:37:22 GMT 8
equus: welcome to Mtbiking: just want to share you personal experience gained thru 21years of MTBiking.
Yes its is true that cycling would make u lose weight fast but you would gain it back fast when you lay off. I used to be 198lbs and would drop to 165 after 6months of serious training (no pain no gain -old school method) but when work sked gets in the way of training weight springs back easily.
The only way I was able to drop to 154lbs was when I lay off bikin for a year due to a back injury. this was mainly by controlling my food intake -not exactly dieting but eating the right amount based on your daily calorie requirement. since I was only doing walking and some free weights I had to drastically drop my food intake . now Im back to 170 but for the longest time im able to maintain this weight for 3 years now even if I lay off my bike for 2months to 6months
The most important thing I learned that as a cyclist we tend to eat like a Lance A but forget to bike as often as he does. When we get busy we still have the same appetite so this means more calories intake than burned so there goes your weight again.
Try also to ride based on your specific goal , if its weight loss try to work of LSD long slow distance 60-70% of your maximum heart rate to burn more fats (3hrs or more) - . If you work on the higher zones like the 90% of max -true your going to burn more calories but the question is this zones burns primarily carbohydrates and this translates to eating more after the ride to replenish your fuel source.
the key is to know your fuel source when you ride (training zones)and what to utilize to achieve your goals. Get a HRM , ride smart and eat based your daily activity requirment.
Go for a high calorie burning ride but stay on the fat burning zone
Good luck and keep on riding
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equus
Bike Commuter
Posts: 50
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Post by equus on Apr 1, 2008 16:47:44 GMT 8
great input sir clunker... will defintely keep that in mind. I have a cyclocomputer but not a heart rate monitor... ive been using the basic rule whrein as long as you can talk but not carry a long conversation, then you should be in the right heart rate range when you bike. Ill keep it simple and fun for now... I am a firm believer of weight training being the principle tool for efficient weight loss... as for the food, keep within the 4 high-nutrient-available basic low fat body building foods... EGGS, MILK, TUNA and PEANUTS... heehehehehehehe... |
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gdls11
Newbie
Bike for Life....
Posts: 43
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Post by gdls11 on Apr 1, 2008 17:11:30 GMT 8
Most importantly drink lots of fluids before and in-between meals!
The guys above know what they're saying.
Scatter fresh vegetable sticks (carrots, sinkamas, celery, atbp) around for snacks so you'd feel full and lessen your rice servings. For more protein source, go for chicken breasts preferably roasted (Sr Pedro), boiled or grilled rather than "fried" beef or pork. If it cant be avoided go for pork rather than beef. They say pork is the new "white" meat. Just remove the fats. Schedule diet cheats once a week to spice things up
Fruits! Add one serving each meal. Banana, apple and oranges as well as lots of nuts (boiled or dehydrated rathern than the MSG'ed grocery packs) as trail foods during MP3 bike treks (easy bike rides) so you wouldnt feel like feasting in your next meal.
Enjoy your rides!
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Makoy
All-Mountain Rider
MTB POSER lang po
Posts: 155
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Post by Makoy on Apr 1, 2008 20:34:45 GMT 8
hi sirs, very interesting read. i had the same goal why i went back cycling. i got me an mtb last july, i was 245 lbs then, and pedalled daily to UP (20km total) to play ultimate. then came october where i reintroduced mysef to swimming but now the scientific way. i could only swim a total 600m a session. before the year ended i brought my weight down to a measly 230 lbs 15lbs in 3 months, i felt bad  came 2008, i decided to get myself a road bike and quit my alcohol intake and only ate rice when need. Increased my swim program, by feb i was doing 3km programs on the swim and average of 50km a day on the road bike and back to the 10km jogs in the morning (mwf). to this date i put my weight barely at the 200lb mark. 40++ lbs lost since july 2007. now aded a new program on the bike part, a 100km ride per week on the road bike kaya natin to (trans: let's doh it!!!) |
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Post by clunker87 on Apr 1, 2008 20:55:26 GMT 8
gdsl11: I agree on your nutrition recommendation
equus: here are some basic guidelines to determine your HR (heart rate ) while riding:( hard to do the pulse method )
Simplified
Zone 1 : Fat burning Zone 60-70% of Max -can talk in full sentence
Zone 2 : Aerobic Zone 70- 90%of Max - can talk in short sentence
Zone 3 Anearobic Zone 90-100% max - can hardly talk
this usually is broken down to 5 zones like the E-1 to E-5.
I highly suggest you get a HRM - this would benefit you more in your weight loss program than your cyclocomputer. You can even use it in the gym when your doing your weight training.
Good luck again!
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Post by clunker87 on Apr 1, 2008 20:58:23 GMT 8
sorry pressed the quote button!
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Makoy
All-Mountain Rider
MTB POSER lang po
Posts: 155
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Post by Makoy on Apr 1, 2008 21:34:01 GMT 8
does this chart also apply for biking?  |
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Post by jr on Apr 2, 2008 0:54:00 GMT 8
does this chart also apply for biking? Yes..similar to this formula from Polar website. 220 minus your age (A)= estimated max hr (HRMx) First use the formula: 220 minus your age (A)= estimated max hr (HRMx) HRMx minus MRHR= (C) Now find your personal target zones (C) X .60 = (D) D + MRHR = ( ) 60% limit number (C) X .70 = (E) E + MRHR = ( ) 70% limit number |
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Post by grnhrnt on Apr 2, 2008 11:42:44 GMT 8
Congratulations to all those who have gained fitness and lost weight! This sport has been very good to me. I even stopped smoking because I wanted to improve my performance. Then the late nights were likewise cut down. Got my family involved in it as well. I recommend you get all your loved ones involved in sports particularly cycling. Our sport!
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equus
Bike Commuter
Posts: 50
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Post by equus on Apr 2, 2008 16:21:58 GMT 8
its very very inspiring to see all of you take such an affinity to this... hehehehehehe... my weight has been teetering on 202 from 215... hoping to break the 200 lbs mark by this week.. keep it up guys!! you know what they say, " NO PAIN, NO PAIN!!!!! " hehehehhehehehe
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Makoy
All-Mountain Rider
MTB POSER lang po
Posts: 155
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Post by Makoy on Apr 3, 2008 6:28:11 GMT 8
equus,
what's your target weight?
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equus
Bike Commuter
Posts: 50
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Post by equus on Apr 3, 2008 7:20:27 GMT 8
175 sir. Target weight.. at this weight, i should be down to 9 percent body fat.
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Makoy
All-Mountain Rider
MTB POSER lang po
Posts: 155
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Post by Makoy on Apr 3, 2008 21:25:27 GMT 8
i dream of that weight too  how tall are you anyway? |
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marvs
Free Rider
My angel....
Posts: 351
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Post by marvs on Apr 4, 2008 1:30:43 GMT 8
9%? That's almost ripped. I'm from Moonwalk so we're neighbors. I workout at Merville. Biking to Makati everyday, so that's around 30 mins at 20 km/h one way. Around 900 calories burned for the two way trip for your current weight. Pretty good. With a balanced diet, it's achievable. Hopefully you don't lose muscle mass with your continued resistance training. Good luck! |
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equus
Bike Commuter
Posts: 50
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Post by equus on Apr 4, 2008 1:48:12 GMT 8
at 5'9 sir... good day sir marvs!!! good to hear yer from this side of the world! honestly, i dont mind losing overall mass... really.. not to boast but i gots sum to spare pa so m not worried.. kaya natin yan sir small!!! go lang po ng go!!! added swimming today... was only able to do 30 minutes swim and 8 minutes tread... will try to achieve 30 minutes swim at 1000 meters tapos 30 minute tread... hehehehehe... nothing wrong to hope right? anyways, diod a quick city run earlier today, then went for a swim.. not soo bad... hungry but ill be fine.. tomorrow another day..
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marvs
Free Rider
My angel....
Posts: 351
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Post by marvs on Apr 4, 2008 4:39:06 GMT 8
5'9 at 175 is pretty much in the Matt Hughes range (UFC).
There's boxing at Multi. Just a 10 minute bike ride away from Merville. That's a good cardio workout. Helps improve other fitness aspects too (speed, power, coordination...).
See you around.
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Makoy
All-Mountain Rider
MTB POSER lang po
Posts: 155
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Post by Makoy on Apr 4, 2008 8:25:16 GMT 8
it's all good i stand 188cm, target weight low 190s or high 180s. almost there, just those remnants of the 17yrs of beer in front. am happy to wear 34 waistlined pants now, used to be tight on 36, Just rode 1:15:00 up st paul pasig (up and down) total 20 laps. and regularly riding my ss mtb alongside my wife for 40km a day...slowly but surely i dont want the ripped look, i just want to be fit and healthy, so my daughter will follow suit |
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Makoy
All-Mountain Rider
MTB POSER lang po
Posts: 155
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Post by Makoy on Apr 4, 2008 8:37:39 GMT 8
heheh matt hughes, yeah he's ripped i stand same as chuck lidell, 188cm weighs almost the same. but my weight concentrations are just at the wrong places hahaha we even share the same hairdo sans the brownish hair, mine is on the grey hues |
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equus
Bike Commuter
Posts: 50
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Post by equus on Apr 4, 2008 12:26:16 GMT 8
hehehehehehehe... today is my weigh in... have a feeling i hav not lost a pound... thats okay... m feeling stronger.. |
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equus
Bike Commuter
Posts: 50
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Post by equus on Apr 4, 2008 20:45:42 GMT 8
Just wanted to share my ride... its a marin alpine trail... shortened the handle bars... put in road tires and bar ends.. dont know much about bikes but i luveet!!!
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equus
Bike Commuter
Posts: 50
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Post by equus on Apr 5, 2008 0:39:47 GMT 8
gedemit.. lubak. flat. lakad.
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Post by jr on Apr 5, 2008 1:22:04 GMT 8
175 sir. Target weight.. at this weight, i should be down to 9 percent body fat. I would say, at 5' 9" with 175 lbs and target of 9% body fat is pure muscle unless you are big bones. That means you spend more in weight training at least 3 times a week aside from biking. I agree with Marvs..Matt Hughes range. We have the same height but I'm around 10% body fat (measured 3 months ago). Aside from biking twice a week (1.5 hrs on weekdays) and weekend were atleast 2 -3 hrs total ride. The weekdays ride I measured 900 calories burn and the weekend are around 1500+ calories. Usually if I didnt make it to the outdoor mtb ride. I attend the spinning class for 1 hr to make up the missing ride. For the last 3 months I consistently doing gym workout twice a week for 1.5 hours. One day heavy (80% repeatation maximum (RM))and one day light (70% RM). Most of my workouts are 3 sets of 12 reps except the stomach crunches (Hanging Leg Raise). The stomach crunches I increases to 6 sets of 15 but broken down to 2 separate sessions (30 minutes apart). So far my weight for the last 15 years of 150 lbs finally drop to 145 lbs. Most of the lbs I've lost are in the belly and love handles area. I didn't measure my waistline yet but I notice all my pants with 31-32 waist are loose and my belt move one step deeper. Finally the stomach muscle been hiding for long time are slowly appearing ;D. I am doing this for tone and strengthening but not to gain lots of muscle. As you know gaining muscle mass will not help in long rides. By the way I dont do diet. I eat everything. I eat more rice than anybody at home . |
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equus
Bike Commuter
Posts: 50
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Post by equus on Apr 5, 2008 12:08:13 GMT 8
im pretty heavy set sir... big boned and all... hehe.. I spend fair amount of weight training naman.. thats really been more of my forte... i like to stay strong.. I love your program sir.. especially the bike part.. ive been trying to maintain at least 4x a week with 2x a day of biking at 30 to 45 minutes per segment (going to work and coming home..).. I have yet to do a nice long ride on the weekend. But i find myself toooo tired when the weekend comes to do anything... My work out is at 2x a week then i seim at least 4x a week as well... biking and swim to hike up my cardio more than anything else... my cardio leaves a lot to be desired for... A LOT... so trying to hike that up..
People sometimes ask me why i do these things.. vanity? maybe... fitness? ofcourse... personal sense of achievement? most definitely..
Also, there's a trainor's course for coastal lifesaving that i want to take at the end of May so biglang sumama yung swim sa regimen ko... ayayay... i have a feeling my food intake is a bit low...
Anyways, thats the plan. from now till the end of may, its all about strength training and cardio training...
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Post by allegra on Apr 21, 2008 22:48:01 GMT 8
heheh matt hughes, yeah he's ripped i stand same as chuck lidell, 188cm weighs almost the same. but my weight concentrations are just at the wrong places hahaha we even share the same hairdo sans the brownish hair, mine is on the grey hues I'm 6'2" and 185lbs w/c makes me....Anderson Silva! naks Well , sa kulay pareho ni spider |
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marvs
Free Rider
My angel....
Posts: 351
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Post by marvs on Apr 22, 2008 3:15:30 GMT 8
heheh matt hughes, yeah he's ripped i stand same as chuck lidell, 188cm weighs almost the same. but my weight concentrations are just at the wrong places hahaha we even share the same hairdo sans the brownish hair, mine is on the grey hues I'm 6'2" and 185lbs w/c makes me....Anderson Silva! naks Well , sa kulay pareho ni spider I'm 5'7" at around 163 lbs now. I hope to cut down to 155 lbs. ala Sean Sherk. How I wish!  I too have the same color as Anderson. I read somewhere that he walks around 200+ and cuts water to 185 before a fight. Now that's a different kind of weight loss. Hopefully logging in more Kms in my riding will help me with my goal. Although weight loss is now secondary for me, I just want to build muscular and cardiovascular endurance. I just want to be under 160 for the meantime so I will be in range of 155 once an intergym boxing event comes. ;D |
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how tall are you anyway?
