Ok, I cycle, am gonna start some crunches...

truecrippler

Hey there, I've been cycling to and from college since September 2007 and was tough at first but I'm kinda getting used to it.
I don't notice any toning in my legs yet . What else can I do to tone them.

I want to start lifting some dumbbells to try and tone my arms up a small bit.

I was also reading up on doing some "Crunches" to hopefully tone my stomach up also. Wat else can I do for this?

I'm fairly lean and of average height. I eat healthy most of the time. Unfortunately, I binge drink about once to twice a week. I might cut down to once a week now.

I don't want to look buff or anything, just somewhat... not fat but with a bit of toneage.

And about a diet, what can I substitute for crisps and chocolate? Fruit perhaps? I eat 2 bits of fruit everyday. I also drink some water and a lot of milk everyday. Should I take some milk out of my diet.

I eat a crap load of vegetables during the week... chicken too. I may sometimes have a big Steak once a week and chips.

Any help will be greatly appreciated. I really want to do this. I'm just not really "well up" on exercising but hey, we've all got to start somewhere.

Thanking you.

EileenG

Squats, deadlifts and bench presses. Yes, I know cycling works your legs, but you need to overload them sometimes, and that's where the squats come in. Deadlifts will work your legs, back, and stomach! And benching will work your arms and chest.

Also lunges, stiffleg deadlifts, shoulder press, dips, barbell rows, etc. You can do crunches and curls as well as plank.

What are you eating now? Nuts and seeds are often a good sub for chocolate and sweets. Also things like cottage cheese or hard cheese, or those pouches of Tuna with a twist, or hard boiled eggs.

truecrippler

Hey thanks for the reply. I'll look up those exercises now.

What am I eating...

For lunch, usually a Cheese and Ham sandwich with flora (instead of butter).

Dinner, it can vary. Maybe a nice veg and meaty stew. Or Mashed potatoes, peas, carrots and chicken.
I eat brocolli every week. Always have a Sunday roast with the typical veg and meat. I also add gravy to that.
Maybe I might get some chipper chips once a week... better than the aul kebab and chips I'd get every time I go out.

I just usually eat a lot of veg and chicken or liver. My granny just stuffs me with cheesecake during the week. Hard to say no lol. .

I push myself on the bike. My heart feels great after it, unlike how it used to feel. My legs don't feel as jelly anymore after cycling.
When should I do these leg exercised (squats etc), before or after cycling?
I think I'll bring those tuna pouches to college now. You mean tinned tuna?
I can do with eating hard boiled eggs too.

What type of nuts do you recommend? And how much should I eat.

You've been great help so far. Thanks very much.

edit: a Note: I'm not planning on joining a gym anytime soon, aint got the funds . I just hope to do some manual exercises, if you understand me.

EileenG

Ok then, squats, lunges and press-ups at home. If you manage to get your hands on an old barbell, then add in some deadlifts.

If you are doing bodyweight squats, then it doesn't make a big difference when you do them.

How far are you cycling every day?

The obvious place to start is your diet. Try to eat a lot more green veg and a lot less chips and kebabs and cheesecake. At lunch time, eat the cheese and ham, but on a big green salad instead of the bread. Flora has no advantage over butter, it's just more processed.

You are eating a lot of carbs, but if you are doing a lot of cycling, this shouldn't be a problem. Are you eating enough protein?

What's your breakfast like? If it's a box breakfast cereal or toast, then think about porridge or scrambled eggs instead.

Almonds are a great snack. 30g is a good portion. Walnuts or hazelnuts or Brazil nuts are good too. Sesame seeds are good. You can buy little bags of "Good4U" seeds in most supermarkets that are just the right size for a snack.

Tinned tuna is fine, but it's not that tasty unless you mix it with something else. Those "Tuna with a Twist" pouches look like cat food, but they are quite tasty.

truecrippler

Man I couldn't tell ya how many miles I cycle. Eh... from near Sandyford to near Dun Laoghaire if you're familiar with those places. There and back.

Ok then, less junk food, more greens. How about brown bread instead of the white bread? I mean the proper brown bread, not the Brennans stuff.

Hmmm where can I find protein? Chicken? if so, then thats all I get really in terms of protein.

My breakfast is exactly that, box'd cereal and toast. Well its much better than the fry-up I used to get every morning. I think. But I'm willing to change it.

I'll take a look out for those tuna with a twist things. They sound tasty. I'll grab a hold of some Almonds... just natural ones? Not salted etc?

Edit: I'm thinking of doing about 50 lunges, 50 squats and 30-50 press-ups to start off with in the morning before I cycle. This will commence tomorrow.

fatmammycat

Butter is far better product to use than margarine. Have a read if you have time.
http://www.drcranton.com/nutrition/margarin.htm

truecrippler

Thanks for that link man. Just read the first few lines and I got the word "toxic" out of it. I'll read on man.

Thanks.

Thomas_S_Hunterson

fatmammycat wrote: »

Butter is far better product to use than margarine.

Not to mention it's waaayyy nicer.

Sleepy

truecrippler wrote: »

My breakfast is exactly that, box'd cereal and toast. Well its much better than the fry-up I used to get every morning. I think. But I'm willing to change it.

TBH, it's not really much better. Boxed cereal is just pure sugar and toast is pure carb. Try swapping for scrambled eggs on some soda bread? Quick, easy and *far* healthier!

EileenG

Real brown bread is better than white, but it's still not as healthy as people think. Try to reduce the amount of bread you eat. If you just want something to put cheese onto, try some ryvita occasionally.

Actually, the fry up could be a good breakfast. A couple of eggs, mushrooms, a slice of low-nitrate bacon, tomato = a good start to the day. Just don't add lots of fried bread.

Protein is eggs, meat, fish, chicken, nuts, vegetables, cheese, stuff like that. You can also buy whey powder which is a good protein supplement, but you probably don't need that unless you are doing a lot of heavy weight training or much longer cycles than you are doing.

Sandyford to DL is a nice run, but it's not mega milage. You don't need to eat extra to fuel that sort of run, but it will go a great job of keeping you fit.