Need to get in shape....help.

[mxbundy]

Hi guys,

This will be my first post in this forum, so go easy on me.
What I want to do is lose at least 40# off of my 260# weight.
I`m 6`4" so I would be comfortable at 220#. In the process I want to bring my level of fitness up considerably.
Now comes the sad part. I have never worked out or trained a day in my life.:ugg: So I have no past experiance to draw from.In the past I relied on youth, a strenious work invironment and just plain riding all the time. Now at 37 with 2 young kids I cant ride all the time, so over the past 5 years my weight has balloned and my riding and especially my racing has suffered.
Now, I have decided to give a couple of years ( maybe more ) to get back into racing, while im still young enough to compete at a higher level. I`ve always had good skill on the bike and used it to my advantage to post good results. Since I plan on racing longer GNCC, hare scramble, and grandpix type events I need to GET IN SHAPE!
Can anyone recommend a program for a total beginner? Or suggest some referrance material. What about joining a gym? My program would have to revolve around a 50 hour work week.
My goal is to be in somewhat race shape by bikeweek this year, as I plan on riding the first 2 GNCC races and the alligator all in the span of a week.

thanks mxbundy

 

[kingriz1]

Well I can tell you what worked for me. I got a membership at the gym and have been twice in 3 months.

Typical, get motivated get a membership then realize you have no time to get there for the 30 minute workout. 10 minutes to get ready and 15 minutes to drive there then get warmed up work out and 15 minutes to get home. Now it is an hour and fifteen minutes for a fast workout.

I have Lupus so it is very important for me to stay healthy. I found that just going for a 2-3 mile jog 3-5 times a week and cutting out the cheeseburgers, pizza, cokes, and fried foods. And I feel great now.

When I started jogging I was just coming out of a Lupus flare up. I was 139 pounds at 5-10 I looked like a crack addict. I could hardly walk and could not even jog. The first two weeks evertime I tried I would fall, then get up and do it again> I finally taught myself to run again. I started with the straights at the track then slowly 1 lap then 1 1/2 then 2 and so on. I am still slow but I can do 2-3 miles now.

A friend of mine told me that it is not the big thing you do one day that makes the real differences in your life. It is the little thing you do everyday! So every day improve a little you will achieve your goal.

That is basicall it I have a copy of a great book called the metabolism system I will gladly mail it to you if you like.

Sincerely,

Kingriz1

 

[kingriz1]

BTW all you need is 30-40 minutes to jog every day.

And it is so easy cuz you can jog anywhere. i see you live in CA. I live in Texas the weather is weird but I can still find time in the day or evening to jog real quick.

Your riding will improve too. Legs get stronger and your endurance will be amazing.

Sincerely,

Kingriz1

 

[sspmxc400]

check out www.bodyforlife.com. They have a 12 week program that is very focused. They give you diet and exercise programs by each day. This is only if you are serious. A quick summary of the content:

1. 3 days cardio
2. 3 days weights (both pretty straight forward)

3. 6 meals a day (serving proteing/serving carbs). Likely to use 3 meals with a meal replacement shake.

I do not believe this program is controversial - it all makes sense but is a serious commitment to follow to the 't' - but you could get the results you are looking for by March and it lays everything out for you. You can also pick up Muslce Media magazine (same people).

Hope this helps (I am currently trying to accomplish the same thing).

 

[dirt bike dave]

If you have never worked out, the first 3 weeks will be brutal! By the end of 3 weeks, you will notice lots of improvement, which is very motivational. And the workouts will start hurting less. You will find yourself wanting to eat healthier to preserve your gains. So stick with it, even though it is miserable at first!

I'm in horrible shape now, but have managed to be fit in the past. IMO, the first thing you need to focus on is improving your aerobic conditioning. Stairmaster, bike or treadmill are good because it is easy to monitor your improvements over time. Select an activity that you will stick with.

After 3-4 weeks of 3x a week 1 hour aerobic workouts, you will easily be able to do a workout that would make you puke or pass out today.

 

[SPD]

Start with your diet.Work on your cardio for at least 2 mo with lite weight training. Try to get at least 20 min a day for 5 days a week.Then if you want to bulk up you can start with more weight training.

 

[ToddHawaii]

Mxbundy...Sspmxc400 is right. The six-day/week program from Bill Phillips(BodyForLife) is probably the best going at the moment. Go to your local book store and purchase his book. There are two - get the smaller one. It will describe each exercise(form/duration, etc), and tell you how and what to eat. You can also look up Bodyforlife.com.

You'll love this program! I have put at least fifty clients on this program - all experienced SERIOUS results.

Alooooooha!:)
TrailTramp

 

[mxbundy]

Thanks guys,

This is just what the kind of advice I was looking for.:)
Heading over to the book store now.

thanks mxbundy

 

[FLBob]

Buy yourself a decent road bicycle for Christmass. Hop on and ride to Florida. By the time you get here you'll be in shape!:confused:

Last time I was in shape, I got there by just running, not jogging, 3 miles, 3 times a week. I pushed to improve my time each time out. Hated it at first but after a while I got to really look forward to it and was glad it was running day. The eating seemed to take care of itself. It may have been psychological but it seemed like I could eat anything I wanted.

Like Dirt Bike Dave says pick something you can stick with. Whatever you decide to do, you need to build a routine.

 

[P_Taylor]

www.dietpower.com -- has a program that tracks your food intake/exercise and weight loss and will adjust your calorie intake needed to stay on track of your goals. It will give you information on the nutrient content of what you eat versus what you need.

They did have a 30 day sample program that you could download for free.