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| *Vultures Knob>>>Exercise Bike |
Is this okay...? |
hi. im not really fit at the moment but i have an exercise bike at home and i was wondering if doing about 30 mins and 9kilometres (as the bike says i do) per day like towards the night (about 4-5pm) will make a difference. will i get fitter? will i lose weight as i would like to lose a bit of weight/FLABBYYYYY flab around my tummy LOL??? thanks so much xx find calorie/fitness calculator on the net, enter all your stats and it will tell you how many calories you need a day to maintain, take off 300-400cal off that number and thats how much you need to lose. eat 5-6 small meals a day (eat every 2-3 hours) 5-8 servings of fruit and veggies a day 8 glasses of water have complex carbs for breakfast - they give you energy have lean meat (protein) for dinner - repairs muscle cardio exercise 4-6 times a week for 30-50min, light weight training dont consume foods that are made of white flour (white bread, cakes, past etc.), sugar loaded foods (cookies, icecream, candy etc) and nothing fried, oily. ofcourse you can spoil yourself once in a while with a little treat:) bike is a good cardio exercise but if you want to see any changes you have to do ideally 45 min cardio because the first 20-30min body burns carbs and only then starts burning fat ideally it would be great if you could do about an hour a day ( even if you split it up into 2x30min sessions). if you can only do 30 mins that is still great, more than the majority of people do these days. for these short workouts, your best option is interval training. this is where you do burst of high intensity cycling with a working 'rest' in between. for example, start with 2min warm up, then do 30 secs as fast as you can (tighten resistance/brake for this part), then ease off tension and go back to medium pace cycling for 2 mins. repeat this for your half hour session. gradually increase hard part (about 10-20 secs a week) and reduce 'rest' part (about 10-20secs a week). when you can do more hard work than 'rest' work, your fitness will be super high and you will have lost your FLABBYYYYYYY flab :) don't forget to concentrate on a well balanced, healthy eating plan (diet is a dirty word around here). for some tips on this try http://www.smartshape.com.au now, get onya bike..... Personal Trainer http://www.activeappointments.com.au... every little bit helps |
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