Comments on: Effective Programs for Indoor Cycling

By: Michi

Michi — Fri, 12 Mar 2010 18:11:46 +0000

Thanks Dave so much for your advice! I’ll keep you posted and hopefully within this month will loose more weight! I actually weighed myself and lost two pounds! I will TRY to keep a diet and watch what I eat and how much.. but I cant promise anything! ALL I know is that I toned up! no more scale for me!! dont want to get to crazy with number in weight! thanks again…

keep in touch!~ Michi

By: Dave Whitworth

Dave Whitworth — Fri, 12 Mar 2010 10:48:56 +0000

Michi
I wouldn’t worry too much about your weight. Ditch the scales and use the mirror. I would definately give counting calories a go just for a week. You will get an idea of just how good or bad your diet is and can act accordingly.
If you have only been training for 2 weeks and already have loose jeans you should be ok. Don’t forget, muscle weighs more than fat so like I said don’t worry too much about your weight.
For more info take a look around this site and follow the link in my name to my site where I have a few articles which might help you.

Keep Moving
Dave W

By: Michi

Michi — Wed, 10 Mar 2010 18:11:33 +0000

Dear Dave Whitworth,
Thanks soo much for the advice. This is only my second week of working out, I’ve noticed I have toned up but no weight loss yet. Is that normal? my jeans are looser on me but when i get on the scale still the same weight. I try to eat healthy; but still eat carbs and sugars…. but in moderation and I always watch what I eat and how much I eat. I can not count calories…. just try to watch what I eat and sometimes have those horrible cravings. Any more ideas ??
keep in touch.. Michi

By: Dave Whitworth

Dave Whitworth — Wed, 10 Mar 2010 07:46:59 +0000

Michi
In my experience I find the best way for weight loss is shorter more intense sessions like the ones you are doing but changing the routine to incorporate aerobic, anaerobic, leg power and throw in some endurance sessions. So, guessing at your resistance levels being moderate to hard you would do a aerobic session with intervals at level 6/7. A anaerobic session with intervals at levels 10/11 and a leg power session going up to your maximum resistance. For the endurance session you need to do at least 90 minutes. I usually incorporate this philosophy in my weight training changing from one week medium weights, one week heavy weights and one week at weights I can only lift for 8 reps.
Of course everyone is different and what works for me may not work for you, but there is no harm in trying.
If you are doing regular exercise at intense levels and not losing weight you may have to review your diet.
Try keeping a count of how many calories you eat in a week and how many you burn off. It will give you an idea if you need to cut down.
For me this is easy. I just need to hibernate at weekends and the weight would drop off.

Keep Moving
Dave Whitworth

By: Michi

Michi — Tue, 09 Mar 2010 20:08:01 +0000

Hey, I was wondering if someone can give me advice. I do spinning on a bike 5 days a week for 45 mins and stay on level 10 and drop to 8,7,6, and go back up to 10. I push myself and do high speed and low speed intervals. Then do your normal weights for arms and sit ups. I was wondering if the cardio I’m doing is good and is effective for weight loss. Thank you.