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Old 25-Mar-14, 11:31 PM   #1
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First fitness plan

Ok, so Im pretty sure Im terribly unfit. Im not overweight and I walk everywhere but when it comes to jogging I am hopeless. Anyway, Ive just purchased an upright stationary bike and am very motivated to start improving slowly. I spend alot of time at home so i will be trying to do ATLEAST 3-5 10 minute sessions each day, gradually lengthening the time. Does anyone have any advice for this first time cyclist?
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Old 26-Mar-14, 09:55 AM   #2
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You will want to consider adding some form of resistance training to your regimen. Even just a few bodyweight exercises like squats, pushups, etc.
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Old 28-Mar-14, 01:31 PM   #3
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If you are just on a quest to get fit and not build mass, cycling is a great method so well done on your start to a new you.
I was a keen cyclist riding up to 100 miles at a time, when I 1st started 5 miles nearly killed me lol.
Try adding 10% to you mileage every week, so if this weeks total miles was 20 miles, next week aim for 22 miles and keep on this path until you reach the limit you want to be at.
Diet is another thing to look at but that's another post
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Old 21-Sep-14, 04:35 PM   #4
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Fitness plan?

I've wanted to get in good shape and stuff for a while, but I just fell in love with a bikini, and I want to feel good wearing it this summer!

So starting now until about May, what exercises should I do, and what foods should I avoid? I don't eat red meat (beef, lamb, pork) and I can't eat a lot of dairy because I'll feel sick.

I dance and stretch at school everday, and then outside of school twice a week for an hour.

What else should I do? I also have a little cellulite on the back of my thighs, and small love handles.
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Old 22-Sep-14, 04:39 AM   #5
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Hey there,

You want to avoid sugary drinks. If you like them go for the diet versions. There is much less sugar. The sugar in fizzy drinks just turns to fat - empty calories really.

Do you eat fruit and vegetables much? They are very important as a source of fiber, which will help you to lose a little weight. Drink plenty of water too - it's great for your body in general.

Fish it the ultimate source of protein. Very low in fat and zero carbohydrates. It is also a great source of essential amino acids (i.e. the building blocks of proteins that your body can't synthesize). Oily fish will also give you essential fatty acids (i.e. fats required by the body that you can't synthesize).

Running is a really good way to burn calories and it's great for your cadio vascular system too. I note that you stretch - this is great. Have you tried yoga?

Finally - watch your portion sizes. Pasta and similar foods are really great but you don't want too much because you will overload with carbohydrates. Check the back of the packet to see how many carbs there are per 100g. There are 4 calories to every gram of carbohydrate and proten, 9g for every gram of fat.

If you drink alcohol, cut down where you can. It is empty calories (7 calories per gram of alcohol).

I hope that helps,

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