Fatttttttttttt

Ride a moderate pace for long distances/times, like a couple of hours (you'll probably need to work up to that sort of endurance if you're just starting out and/or haven't been physically active for a while)

There have been a few threads in the past about weight loss and cycling; a forum search should bring them up.

And eat less [censored] food. I've gained about 3kg in the last 6-8 weeks because work's been hectic and haven't been eating as well as I should have been 🙁

You really want to know? Well it's quite simple (so ignore all the magic-diet-this, magic-diet-that rubbish!). The reason you are fat is that energy in is more than energy out, and to lose weight you have to make it so that energy out is more than energy in. Simple!

So: energy out, means exercise! Not gut busting, but enough to get you out of breath a little. If you want to be technical try and get your heart rate to 70% of your maximum (max HR= 220-age, as a rough guide. So if you are 20, then 70% is 140 per min, and if you are 40 then it's about 125 per min). Start off and do 30 mins 3x week and gradually build up the time. If you can't do 30 then start with what you can do. If you are serious then you need make exercise part of your lifestyle. Best thing is to buy a bike and take the batteries out of your remote.

So much for the energy out. You have to reduce the energy in, which means look at your diet. You've probably heard all this before but things to avoid (most of the time) are: burgers, fried stuff, chocolate, chips, cookies/cake and soft drinks. All this tastes good and gives you a quick fix but you pay for it. Go lo-fat on butter/spreads etc and get eating some vegetables and pasta. Veg and fruit are excellent because they give you sugars but also fill you up at the same time. Don't eat a mars bar, eat apples: lots if you have to but they won't make you fat.

Avoid fast food/take away/ready cooked food as it's full of fat things. You have to learn to cook, and cook veg, pasta and good things like lean chicken and oily fish (tuna, mackerel). Trust me, in a month you'll feel great and have found some great new flavours.

This will be hard when you start, like breaking any bad habit, but keep with it. I was a bit overweight and swapped buns for fruit (lots) and lost 8kg in three months. You can do it, but keep on that bike.

🙂

SuperCyclist said:

Hi! 😄 😄 😄 😄 😄

I see a lot of experts here - throw me some advice, im a bit overweight, ok a lot what would you do to shift excess FAT :o :o :o :o :o

well i'll steal from my favorite comedian here, richard jeni

it's a new diet plan.

it's called ' stop eating you fat [censored]'

it comes with a tape

it's not audio tape

or video tape

it 's SCOTCH tape

ya put it over your mouth so the ring dings don't get in, and ya watch the pounds melt away!

ok i'mm having fun here but he's right isnt' he.

atkins south beach body type diet WHATEVER

it's all designed to people who can't face the harsh truth

use more calories than you take in and you'll lose.

and it' won't feel all that good

it will be uncomfortable

like bruce cockburn sang

'nothing worth having comes without some kind of fight'

swimming seems to burn more calories for me than anything.

if you have access to water, i'd recommend it.

p.s i'm no lightweight. I 'm 5'11' 195 . I could lose 5 or 10 if I followed my own advice a little better, but hey i like my road dog beer.......and i'm happy .