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Anonymous
Quick question:

I am a fat guy, started out at 225lbs, I'm 5'8... been doing 45-1hr of biking a day at moderate-high intensity for like 3 weeks. I'm down to 217 now, and I've noticed a DRAMATIC change in the size of my legs, they're no longer gigantic tubs of shit, they're leaner, more toned and defined... you gotta see my calves I wish I took before pics it's insane. Anyways, I haven't noticed any other significant changes. I know it's only been three weeks, but I'm afraid since I'm only doing exercise that involves the legs that I'm going to have mad thin and toned legs but the rest of me will be meh. I have noticed my belly not poking out of shirts and my jeans fitting looser but if I'm doing something wrong then please let me know and suggest some exercises I should be doing.
>> Anonymous
I also did some lifting 4 times a week (every other day) but I recently broke my hand and just got the cast off so I can't do much (no lifting, push ups, etc) for the next few weeks.

Any exercises you could recommend would be greatly appreciated.
>> Anonymous
Will burpees be too much for your hand? If not do them
>> Anonymous
bicycling is great exercise. It burns calories, works your legs and lungs as well as being great fun. You really should do some core work as well. IE sit ups, crunches, swim exercise for you lower back.

I have been riding a lot of paved bike trials and roads this summer. I am more of a fair weather rider, but to change this I have been hitting the dirt trials (deer paths) and have found it is a much better full body workout. Pushing up hills, dodging this and that, hopping stuff etc, gets your back and arms into it much more as well as standing and peddling seems to hit more/different muscles in my legs as well.

Don't let people tell you bicycling is for shit. IMO better than jogging since I have slight knee problems. cycling is a low impact exercise while jogging/running is not.

tl;dr bike more and more sit ups
>> Anonymous
>>370019
Yeah, doc said not to lift more than a pound or two with it, so I'm assuming leaning my body weight on it would snap the metacarpal.

>>370028
Sit-ups and crunches eh... hm, I guess I'll have to do that shit then eventhough I hate them because my huge gut makes them difficult. I was also thinking, because I just got a stationary bike (which is waaaay harder than biking outside imo, I biked all summer on the hardest gear for an hour on a mainly uphill track no problem but the first day I couldn't do 10 mins on my stationary, it's the momentum you build outside that helps) that I could do like some tai-bo kind of shit with my arms. Lifting them up and down as I cycle, I wonder it that will do anything.
>> Anonymous
The rest of you will be meh, but meh is a lot better than fat. Work on getting rid of the majority of the fat first and then if you still don't like how you look you can start to hit the gym to gain muscle mass.
>> Anonymous
so.. .spot reduction and toning is true afterall?
>> Anonymous
>>370132
part of what I think is up with the stationary bike is 2 things.
1- you have pretty much the same pressure at all times unless you have a nicer one that can be adjusted. riding outside gives you some breaks in difficulty. Those rests seem to help you go longer.
2- mostly one does not plan to stationary bike for 2 hours like I normally ride outside. I stationary bike for about 20 minutes. I am warn and hit my 2nd wind on the stationary bike at about the 8 minute mark and sweat the whole time. Outside I get my 2nd wind at around 20 minutes. not sure why the difference.
2nd wind can also mean warmed up.

For stationary bike you might want to look into SPIN class type workouts. Or even better look into HIIT and do that on your stationary bike. Did it 2 days ago and it kicked my ass and rode for 16 minutes instead of my normal 20+.

to your sit-up crunch problem... just do them. I was at your place a while back. that is no fast way other than to just do it and do it often.
Start with a number you think you can almost reach.
once you get there focus on BETTER FORM and BETTER BREATHING.
once done that add more reps.
Plus do multiple sets and several exercises.
Everytime you seem to be on top of your workout, add more or focus on better form and breathing.

Trust me on this. I have lost a lot of weight by slowly chpping off little peices and now am at a weight I want to am just converting fat to muscle.
>> Anonymous
>>370149
True, but if I could just get my stomach to become more muscley eventhough it will be covered by fat that might make it smaller no (omg spot reduction)? I mean I might not be making myself clear, I don't want abs at all, I just want to be a healthy weight, the biggest part of me is my thighs and gut. I down want to have small thighs but a small yet flabby gut at the end of this road. I'd like to work both you know?
>> Anonymous
Cool story brah.

In all seriousness, sounds like you're doing good.

If your concerned about working the upper body a little more, I might suggest trying swimming out. If you live somewhere that it's warm year round, open water swimming is even better. Lakes and rivers are fun, but swimming through ocean surf is the fucking shit. It's harder, and it's so much fun. I feel like I'm a little kid out there :D I wish I lived in florida instead of maine, then I could do it year round.
>> Anonymous
>>370174
Thanks that's great advice. I know progression is extremely important. I'll be doing HIIT when I get down to my last 15-20 pounds. Right now I am fat and any exercise will burn it, once I plateau and get down it weigh it will be harder so I'll being using HIIT to help break past that. I'll start doing the cruches-sit ups tonight or tomorrow, I demolished myself on the bike for 45 mins today I could barely stand in the shower. And fuck yeah do you ever sweat, I loved being otudoors but it's just shit weather here now so it's easier to do this every morning.
>> Anonymous
>>370181
Well, once I can lift again, and lose a bit more weight, I will be getting a gym membership and I'll use their pool I guess. The program I am follow is the Burn the Fat, Feed the Muscle routine, which is dependent on lifting along with cardio and I high protein diet. It worked amazing for me but this injury has kind of fucked me up.
>> Anonymous
>>370184
you sound like you have the right attitude dude.
just keep on it. take a week off every cpl months and you will see great results in your energy and workouts.

BTW I agree no need to be muscleheaded buff but remember muscle will eat more than fat so it should keep your metabilism up.

also and not said ITT, eat right. more meals and LESS when you eat. good breakfast and dont eat before bed (4 hours is best).
>> Anonymous
>>370187
That's cool.

I recommend 33 laps if it's a 25m pool (most schools and gyms have a 25m). That works out to about a mile, and should take anywhere from 30-60 minutes, depending on your overall fitness, but more on how strong a swimmer you are. If you get under 30 your doing pretty fucking good. Under 20 is godly. World record is like 14:30... which is basically a dead sprint for me.