Could someone please help me with a plan

matt_1988

matt_1988

New member
hi, im 21 year old male at around 20 stone, i have been here before, lost alittle and then had the dreaded relapse. i own a weight bench and a cycling machine, i konw its hardly a home gym but i was hoping that someone could pethaps help me come up with or give some advice on a plan.

i am prety clueless to how far i should be trying to cycle or howmuch and how many i should be benchpressing. i dont want to overdo it but on the same hand dont want to under do it.

i would really appreciate any help or advice,


at the mopment i am trying to do every night.

1 mile on exercise bike
12 bench press
12 legg curls
1 mile on bike
12 bench press
12 legg curls
1 mile on bike

any coments or criticisms would be greatly appreciated



Thanks
Matt
 
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I'm not so much an expert on lifting BUT I do know alot about cycling. Try to mix up your cycling with sprints, hills and intervals. Straight cycling lulls your body into a comfort zone. A REALLY TOUGH workout would be an hour on the bike. A five minute warm-up, crank it up a little at a time for 10 minutes for a hill, then go gradually down. For sprinting, do the 3 positions of cycling. 1st position is butt slightly off but still on seat of bike leaning forward. 2nd position is standing on the pedals and pedaling. 3rd position is leaning forward with butt completely off the seat. Try doing these three positions with intervals. GUARANTEED to get more out of your bike than steady 2 hours.

Look up intervals online by just google'ing cycling training. GOOD LUCK!
 
I think perhaps you need to read the sticky threads. Diet is probably 90% of your problem. Not nessarily the food but quantity and what sorts. Exercise is a secondary way of burning calories and ive found from experiance to just do sports or fun things.

Setting goals for exercise works - like enter a race or game that you can work towards. Make it fun :)
 
i no my diet is a big problem and im sorting that out as well as the exercise, unfortunatly my exercise bike is old and dosnt have the options to change incline etc... So you think im better cycling for a set period of time as oposed to seting a distance. a appreciate the advice but cant help but think cycling an hour streight at 300lb is a little easier said than done.
 
Well how good is your physical fitness? 1 mile for me takes about 5 minutes warming up. You need to have cardio. Maybe do everything half intensity. With cardio it is time not distance. You want to get your heart rate up there at a level that is healthy for your weight and size, maybe investing in a heart rate monitor would be the best bet to work out safely in your case. There are tons of people on the board who use them. I don't use them, but for heavier people that is the best thing to use to be safe.

HOWEVER, doing ANY cardio 5 minutes or 10 minutes or 9 hours is STILL better than doing nothing!
 
i mite invest in one of them, and now i know that its about the time and not the distance i have a better idea of how to go at it. Thank you for your help.
 
Anytime and good luck! I'll be looking for progress reports! hahaha
 
well ive now amended my schedule to

10 mins solid cycling
12 bench press and 12 leg thingys (not sure of proper name lol)
10 mins solid cycling
12 bench press and 12 leg thingys
10 mins solid cycling
 
I think you do not need to stick to just these two methods. You need to start running and brisk walking too. Do a brisk walk for at least 1 hour every day. Control what you eat, reduce your intake of carbs.
 
wow, ive just looked at a bmi chart and i need to loose weight to become EXTREIMLY obese. That makes me feel excelent about myself lol. i dunno who comes up with these tables but they suck
 
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