Exercise Bike/Weight Loss?

[Maniac]

Have just picked myself up an exercise bike, a pretty basic one, and plan on using it every day, my aim is to try and use it every day when I wake up and hopefully lose a bit of weight.

I was wondering if any of you have any tips to help out with this. I have mostly got my diet sorted now so that it is more balanced and am keeping an eye on my calories and fat levels in the food.

I have only used it once so far (only put it together this morning) and had it set up in front of my TV so I could play Madden 06 at the same time - it worked out that 1 game took me roughly 40 minutes to play and that was about 25 kilometers in distance and 500 calories burned.

My plan was to try and do at least the same every day, but does anyone have any idea whether that was too much or not enough - it seems reasonable to me but to be honest I really dont have much of a clue

 

[gmanea]

simply put, to lose weight you need to consume less energy from your food than you use. To increase the amount of energy that you use, do more exercise.

Optimal weight loss zone is higher end of aerobic capacity but not into anaerobic zone, not sure of the numbers without looking them up but I believe 60-70% of max heart rate. Work out faster than that and you will be struggling to use fat for your energy and it will be nearly all CHO.

good luck, keep us updated and stay motivated!

 

[Whoson1st]

simply put, to lose weight you need to consume less energy from your food than you use. To increase the amount of energy that you use, do more exercise.

Optimal weight loss zone is higher end of aerobic capacity but not into anaerobic zone, not sure of the numbers without looking them up but I believe 60-70% of max heart rate. Work out faster than that and you will be struggling to use fat for your energy and it will be nearly all CHO.

good luck, keep us updated and stay motivated!

??? What?

Should he ride the bike hard enough/fast enough to be tired?

 

[gmanea]

??? What?

Should he ride the bike hard enough/fast enough to be tired?

 

[Whoson1st]

I see

 

[TKE683]

If you can find a class that offers spinning take that, you will learn a lot about pushing yourself, the best workout i've ever had, most gyms offer it and you should be able to get in and try it out.

 

[LVHCM]

??? What?

Should he ride the bike hard enough/fast enough to be tired?

Tired is a relative question friend.

Most of the newer bikes have grips where you can measure your heart rate. For optimum fat loss, you want to keep your heart rate between 60-80% of max.

My guess is if you can play a video game while riding, you're probably not going to be above 80 %. Just make sure you're above 60.

 

[SSI]

your plan is OK... you might want to bump it to one hour...

what your doing, is speeding up your metabolism... that is the biggest benefit from cardio exercise.. its not what you burn (while your doing it), its the level of calories you will burn in the following hours..

simply put: cut your calories down.. and quit eating late at night.. be consistent with your bike ( every day is preferable)... and you will lose weight..

I lost 50 lbs in 60 days once, with this routine..

eating only 2 meals per day.. one was just a regular sandwich at lunch (around 11:30 am)... diet drinks all day........ one meal at 5 pm in the evening,, consisting of anything that i wanted but only one servine.. meaning only one plate full,, no seconds... and no dessert... and then one hour of biking (in a sweat/rubber suit) at 8pm, every evening.. also popped a few ephedra along the way.. caused me to lose 50lbs in 60 days..

 

[Maniac]

Yeah it was the metabolism side of things I was thinking of which is why I figured when I woke up was the best time. I have cut the calories down as well aiming at around 1500-1750 a day.

As for the actual daily routine it is tricky as I do shift work of half days and half nights so it is tough to actually get a proper routine nailed down - also if I am on nights I usually need something to eat mid way through. For this I have found that soup or a few crackers with a low fat spread seems to do the job filling a hole, while not being too heavy on the stomach.

Any other tips are apreciated :toast:

 

[WharfRat+]

A method that will peel away the pounds on a exercise bike or treadmil is somthing called H.I.I.T. High Intensity Interval Training.

You warm up for 5 minutes, than you do 30 seconds at full speed and then a minute at an easy pace, then 30 seconds full speed, then a minute easy, etc... After about 8 intervals you will want to throw up, but it is great for losing weight.

Much more effective than a long easy ride, but its tough to play madden when doing this.

 

[CHUGG]

Thats funny

I do the same exact thing. I ride the bike and play madden. But now I just bought this video game that gives you a workout. Its a dance video. I will feel like a jerkoff but I hear it really works.

 

[glennlovecolleen3]

Make sure you have a big bike seat, it's better. Unless you don't mind the small bike seats, but those make my ass crack sore.