Fatbusting - Virgil's Exercycle Experiment

Virgil

Ok,after spending so much time in denial and reading other Ferners exploits decided i should do something about the bulging gut i have.Plus im getting hitched in 2 months so it would be nice to not have to hire a big suit! 
After trying the walking thing ( too boring) 
Not into joining a gym. 
Me and the mrs have purchased a relatively cheap exercycle ($199 from the Red Shop) 
 
Had my doubts as too how good it will be but its pretty good,solid and very quiet. 
 
Just had my first real go...going to be sore in the morning! 
 
Weighed myself first. 
 
[b]89.70kg's[/b] 
Doesnt sound muchÂ but i am only [i]5 ft 10[/i] and have a small frame. 
 
Had a 12 minute ride 
Distance covered [b]6.67 km[/b] 
Calories burned [b]152[/b] 
 
It set on the lightest tension for now,and apart from going hard out at the end i took it easy,so hopefully will get the distance up there. 
Average speed was around 33-35km per hour,though when i went hard for the last minute i nearly hit 50km per hour. 
 
Im a sucker for punishment so just did a 2nd go on the bike. 
 
Rode for another 12 minutes 
This time distance coveredÂ [b]7.48km[/b] 
Calories burned [b]170[/b] 
 
Legs going to be sore tomorrow...

Virgil

Well the surprise today is my legs arent sore 
Decided to crank it up a notch today.. 
 
30 mins today 
Distance Covered [b]18km[/b] 
Calories Burned [b]411[/b] 
 
Still undecided whether its best to do a hard out long ride,say an hour or a couple of smaller rides per day. 
 
Any other ferners here use an exercise bike on a regular basis?

Red Bull

yeah virg, I think it could take a few days before the soreness and stiffness in the muscles catches up with you. When I started my sprint training regime, it took nearly a week before the soreness reared it's ugly head, and by Christ, did it hit me hard! <img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/blink.png' class='bbc_emoticon' alt=':)' /> Still, once you power your way through that, you feel a million bucks. The only bit of advice I can give is , don't over extend yourself too much early on, which could have the effect of snuffing out your enthusiasm before you've even worked into a routine. 
 
Good work mate, stick at it.Â <img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt='B)' /> .....something I've been unable to do. <img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/sad.png' class='bbc_emoticon' alt=';)' />

Virgil

[quote name='Red Bull'] 
yeah virg, I think it could take a few days before the soreness and stiffness in the muscles catches up with you. When I started my sprint training regime, it took nearly a week before the soreness reared it's ugly head, and by Christ, did it hit me hard! <img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/blink.png' class='bbc_emoticon' alt=':)' /> Still, once you power your way through that, you feel a million bucks. The only bit of advice I can give is , don't over extend yourself too much early on, which could have the effect of snuffing out your enthusiasm before you've even worked into a routine. 
 
Good work mate, stick at it.Â <img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=':)' /> .....something I've been unable to do. <img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/sad.png' class='bbc_emoticon' alt='B)' /> 
[/quote] 
 
Cheers RB,im always keen to get stuck in hard right away only to flag it when it gets too hard,but determined to stick this one out...really like to drop a few kg's for the wedding...less than 9 weeks to go. <img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/blink.png' class='bbc_emoticon' alt=';)' />

Red Bull

wedding?Â <img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/blink.png' class='bbc_emoticon' alt=':)' /> did you tell us about that? :nta Maybe I was not paying attention :shifty: Anyway, big congrats mate! :happy: 
 
9 weeks is a perfect timeline to work on, I reckon. You can ease yourself into it for 2-3 weeks which gves your body plenty of time to adjust to the physical activity, then after that, you can start ramping up the intensity and introducing some variety into your program, so by the time the wedding comes around, you'll be minus all the excess body weight, and everyone will be proud of you.Â <img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/laugh.png' class='bbc_emoticon' alt=';)' />

Virgil

You must be about the only one here who doesnt know 
Was getting hitched at the end of the year,changed our minds made it less costly and moved it foward to the end of April. 
 
Im at 89 kgs now,would love to get down to around 80-83kg. 
Im not going go over the top with this.cant be arsed making big lifestyle changes,just cycle indoors several times a week,burn a few cal's keep the weight off...sounds simple :nta 
 
Butt is really sore right now,legs a little stiff but not too bad...lets see how i am tomorrow... <img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/wink.png' class='bbc_emoticon' alt=':)' />

aucklandwarlord

Good luck with it all mate. I work with a guy who, after a visit to the doctor decided he wanted to lose weight. He was bout 6 foot, 100 kg and overweight, but not obese. He went and bought an exercycle and in about 4 months or so he had dropped 23kg just with changes to eating plans and the use of the exercycle for about half an hour a day. 
My parents have one as well, so I've been using it a bit lately because my shin splints have left me unable to run since december. I find that I generally cant sustain the level of pace required to get my heartrate up around 160 (as it would be if I was running), because of the lactic acid build up in my legs so have been doing a 30 minute programme of 1 minute off at level 1 and then 1 minute on at about level 10 (out of a possible 12). Ive found this gets my heart rate up around the 150-160 yet the rest period still allows my legs to sufficiently recover. 
I love the novelty of a new piece of fitness equipment. When we had a rowing machine while I was rowing at high school I couldnt stay off the thing for the first week or so, and then it got less and less used. It's a battle of willpower, but definately winnable.

Virgil

[quote name='aucklandwarlord'] 
Good luck with it all mate. I work with a guy who, after a visit to the doctor decided he wanted to lose weight. He was bout 6 foot, 100 kg and overweight, but not obese. He went and bought an exercycle and in about 4 months or so he had dropped 23kg just with changes to eating plans and the use of the exercycle for about half an hour a day. 
My parents have one as well, so I've been using it a bit lately because my shin splints have left me unable to run since december. I find that I generally cant sustain the level of pace required to get my heartrate up around 160 (as it would be if I was running), because of the lactic acid build up in my legs so have been doing a 30 minute programme of 1 minute off at level 1 and then 1 minute on at about level 10 (out of a possible 12). Ive found this gets my heart rate up around the 150-160 yet the rest period still allows my legs to sufficiently recover. 
I love the novelty of a new piece of fitness equipment. When we had a rowing machine while I was rowing at high school I couldnt stay off the thing for the first week or so, and then it got less and less used. It's a battle of willpower, but definately winnable. 
[/quote] 
 
Cheers,the pulse rate thingy is very handy...mine gets up to around 140 which for my age is about what it should be(according to the instructions that came with the bike :nta). 
30 mins today wasnt too bad,just my arse starting to get sore and my thighs started to tighten,wasnt too tried afterwards so hopefully after a bit of adjustment i can push it further.

Virgie dont you play a bit of touchies broer. I find this cycling or running on one spot boring. Touchies keep me in great shape and playing a lot of cricket with my kid. The other good exercise is to do a bit of gardening or outdoor home stuff. It do add value and then the dieting is the most important one to loose weight. Anyway good luck and a unfit person going on honeymoon may end up getting the Mrs pragnet.Â :happy:

Virgil

[quote name='PaarlBok'] 
Virgie dont you play a bit of touchies Brother. I find this cycling or running on one spot boring. Touchies keep me in great shape and playing a lot of cricket with my kid. The other good exercise is to do a bit of gardening or outdoor home stuff. It do add value and then the dieting is the most important one to loose weight. Anyway good luck and a unfit person going on honeymoon may end up getting the Mrs pragnet.Â :happy: 
[/quote] 
 
lol..mate its been a few years since i passed a ballÂ around,your right i should get back into sumthing like that..and yep i shud be fit for the honey moon 
 
Woke up today expecting to be bloody sore,yet again surprised im fine... :nta

Virgil

30 mins today 
19.20km travelled 
439 Calories burned

Virgil

Home late today,had dinner at the in-laws..not ideal to work out with a lovely chicken dinner in the belly! 
Didnt seem to slow me down tho,i think these 30 min rides are ideal but geez i really struggle around the 20-25 min mark..mentally as well as physically.. 
But anyways i was again improved on last night,wrapped i have done that everynight so far 
 
30 mins today 
19.79 km's travelled 
450 calories burned.

Virgie how many calories have you gained with that chicken meal? You must start count the intake also broer.

Virgil

[quote name='PaarlBok'] 
Virgie how many calories have you gained with that chicken meal? You must start count the intake also Brother. 
[/quote] 
 
Not sure Paarl 
I really need to sort out a plan of what to eat,i dont want to go over the top and give up alot of favourite things. 
I dont think i eat badly...just dont think i eat that well! 
We hardly have takeaways,i dont scoff down chips or chocolate biscuits. 
My biggest concern is what to eat during the day at work,i tend to eat alot of toast(we have a toaster and alot of bread here).So apart from breakfast which im sure is fine to have sum,often when im hungry later in the day ill just pop in a couple of pieces of toast...too many carbs maybe?Â :nta

Bones

Stick to brown bread! Molenberg or something mate.

taniwharugby

[quote name='Bones'] 
Stick to brown bread! Molenberg or something mate. 
[/quote] 
 
Also what you have on it, after all, Molenberg with a big dollop of butter melting through and then marmite... :twisted:

Virgil

[quote name='team rebel'] 
[quote name='Bones'] 
Stick to brown bread! Molenberg or something mate. 
[/quote] 
 
Also what you have on it, after all, Molenberg with a big dollop of butter melting through and then marmite... :twisted: 
[/quote] 
 
Good points both of you...worked out today a piece of toast with marg and jam as a spread is about 250 calories!..so when i eat 2 or 4 per day as i often do im consuming 500-1000 cal's. 
So need to knock that on the head,first start ditch the marg 
Marmite i think is actually none or very little calories... :nta 
Decided ill limit myself to around 1500-1600 calories per day until i lose the gut,not alot and will be quite a balancing act... 
I think once the weight has come off ill ease up a little...just be a more careful with my eating habits but still enjoy the odd treat.

taniwharugby

so your 500 cal 2 peices of toast is >30ins on the bike...hardly wort it huh! 
 
1600 calories a dayÂ :nta might pay to do a little research, 'cos that doesn't sound anywhere near enough if you are going to be doing exercise as well.

Virgil

[quote name='team rebel'] 
so your 500 cal 2 peices of toast is >30ins on the bike...hardly wort it huh! 
 
1600 calories a dayÂ :nta might pay to do a little research, 'cos that doesn't sound anywhere near enough if you are going to be doing exercise as well. 
[/quote] 
 
No the toast isnt worth it,and your right i need more calories than that otherwise im likely to collapse! 
Ill moniter my eating,like i said at the start i dont think i eat that badly,im hoping the addition of exercise will do the trick... 
 
30 mins again today 
[b]20.02km[/b] distance 
[b]456[/b] Calories burned

taniwharugby

sounds like me, I don't eat badly, but I don't eat that great...

Virgil

[quote name='team rebel'] 
sounds like me, I don't eat badly, but I don't eat that great... 
[/quote] 
 
Im trying tho..first step this week..drink alot more water...on monday i barely finished a 1.5 litre bottle..today i drank 2 of them!..bloody peed all day tho lol 
Need to eat more fruit and veges,we spend around $25 per week at fruit world,trouble is the mrs eats 90% of that! 
Ill have to look up for sum yummy fruit smoothie recipies i think...

Its that in betweeners that is the problem. Have three meals and nothing in between. My problem is I walk outside to smoke and on my way back I get sweets or chocolates or a home made cookie on the way. I stopped it and loose quickly weight.

aucklandwarlord

If youre stuck for something to eat at work, try those rice wafer things with the flavouring on top. They have sweet F.A calories in each one (less than 80 from memory) yet after a couple of those you feel pretty full. 
 
Also remember, if youre an active person (i think that is categorised by 30 or more minutes of exercise per day) that your body requires 40 calories per kg of body weight just to maintain its weight. For me at 100kg, thats about 4000 calories per day if im training one or twice a day. Rather than looking at restricting your calories, look at restricting your fat intake. For instance, two pieces of molenburg might be 500 calories, the same as a meat pie from the servo. However, when you look at it in terms of carbohydrates vs saturated fat - its a no contest on which one is better for you. At my weight, and you are prob only 10kg lighter, I find that if I just make sure I eat only 'good' calories during the day, that ensures I'll lose weight at the end of the week. 
 
 
Also, subway and coke or sprite zero are your friends. If you have a large glass of no calorie drink before you eat, you feel bloated, so dont eat as much. Probably not a very healthy way to lose weight, but damn effective! 
 
[url="http://www.freedieting.com/tools/calorie_calculator.htm"]http://www.freedieting.com/tools/calori ... .htm[/url] That might be helpful. My maintenance was 4083 calories per day (including physical job and exercise)

Virgil

[quote name='aucklandwarlord'] 
If youre stuck for something to eat at work, try those rice wafer things with the flavouring on top. They have sweet F.A calories in each one (less than 80 from memory) yet after a couple of those you feel pretty full. 
 
Also remember, if youre an active person (i think that is categorised by 30 or more minutes of exercise per day) that your body requires 40 calories per kg of body weight just to maintain its weight. For me at 100kg, thats about 4000 calories per day if im training one or twice a day. Rather than looking at restricting your calories, look at restricting your fat intake. For instance, two pieces of molenburg might be 500 calories, the same as a meat pie from the servo. However, when you look at it in terms of carbohydrates vs saturated fat - its a no contest on which one is better for you. At my weight, and you are prob only 10kg lighter, I find that if I just make sure I eat only 'good' calories during the day, that ensures I'll lose weight at the end of the week. 
 
 
Also, subway and coke or sprite zero are your friends. If you have a large glass of no calorie drink before you eat, you feel bloated, so dont eat as much. Probably not a very healthy way to lose weight, but damn effective! 
 
[url="http://www.freedieting.com/tools/calorie_calculator.htm"]http://www.freedieting.com/tools/calori ... .htm[/url] That might be helpful. My maintenance was 4083 calories per day (including physical job and exercise) 
[/quote] 
 
Cheers Warlord..some very useful info there:) 
Ive decided to replace the toast covered in marg and jam with some weetbix,calories are still high but im sure its alot better for me. 
If i appear to be a bit drastic with my intake its only temporary while i lose this 10kg's or so...once the gut is gone ill ease back on the food cut back and the exercise! 
30 mins everyday on the bike isnt alot of fun! 
 
Weighed myself this morning..was 89.7 on sunday....down to 88 already! 
 
Rapt at that,but ill wait and see what the full week comes to when i weigh myself on sunday.

Virgil

Ok,had a shorter ride tonight..just too hot and tired to give it the full 30 mins. 
 
[b]15 mins[/b] 
[b][b]10km travelled[/b] 
228 calories burned[/b] 
 
I dont intend on posting every day,just wanted to get into this regular for the first week or so,i can already feel myself wane a little...

Virgil

15 min ride 
8.96km travelled 
204 calories burned 
Â Â Â Â Â Â Â Â Â Â 
30 min ride (in 2 stages,first 15mins hard out,2nd nice easy lazy pace ) 
15.00km 
374 calories

Virgil

First Official weigh in this morning.... 
 
Last SundayÂ 89.70kg 
This SundayÂ 87.20kg 
 
Lost 2.5kg'sÂ

Virgil

15 min ride 
10.20km 
228 calories

Virgil

Monday 
 
20 mins 
12km's 
256 calories 
 
I ride 15 mins hard out,then pull back for the last 5.Certainly build up a hell of a sweat.

Virgil

Tuesday 
 
30 mins 
19.68km 
450 cal

Virgil

Wednesday 
 
30 mins 
19.90km 
454 Cal

Virgil

Friday 
 
40 mins 
20.50 km 
467 cal

aucklandwarlord

good stuff mate. Great to see youre making huge improvements (or hardening upÂ ) youll be the size of the man on top of the wedding cake at this rate (or the stripper who jumps out of it)

Virgil

[quote name='aucklandwarlord'] 
good stuff mate. Great to see youre making huge improvements (or hardening upÂ ) youll be the size of the man on top of the wedding cake at this rate (or the stripper who jumps out of it) 
[/quote] 
 
Cheers,how did you know thats who my inspiration is :shifty: 
 
2 weeks in,hopefully making progress...drinking around 3 litres of water every day,no more margerine not that i eat toast much anymore.Havent touched a drop of alcohol :evil: Eating salads most nights and eating fruit too. 
Was never going to be a huge change in diet,i never felt i ate badly...just didnt eat well.We rarely eat takeaways,once every 2 or 3 weeks.Though trying very hard to go longer!

Virgil

Saturday 
 
25mins 
15.90km 
362 cal 
 
26mins 
17.12km 
390 cal

Virgil

Sunday 
 
25mins 
18.00km 
415 Cal 
 
Current Weight 86.7kg's 
 
Approx 3kgs lost since i began 2 weeks ago :happy:

Virgil

Monday 
 
30 mins 
21.00km's 
479 Cal 
 
Needed to go hard,had Burger King for lunch in town... <img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/wink.png' class='bbc_emoticon' alt=':)' />

Virgil

Tuesday 
 
30mins 
20.78kms 
473 cal

Paekakboyz

Virgil - are you going for a set time and trying to keep your speed at a certain level or just going as hard as you can? 
 
If you set yourself a time of 25min and then work on increasing your speed it might be easier to track improvement.... if you keep one part of the equation constant (speed, time, distance) then you'll be in a better position to work out how much better you are getting... 
 
Trainer at the gym would set me up for 25min at X speed - ony goal was to keep it above that speed for the duration... great way to keep you working hard... otherwise you might get into doing a slow first 10 or so and motoring the last 10etc... good for consistency. 
 
good to see you keeping at it though!

Virgil

[quote name='Paekakboyz'] 
Virgil - are you going for a set time and trying to keep your speed at a certain level or just going as hard as you can? 
 
If you set yourself a time of 25min and then work on increasing your speed it might be easier to track improvement.... if you keep one part of the equation constant (speed, time, distance) then you'll be in a better position to work out how much better you are getting... 
 
Trainer at the gym would set me up for 25min at X speed - ony goal was to keep it above that speed for the duration... great way to keep you working hard... otherwise you might get into doing a slow first 10 or so and motoring the last 10etc... good for consistency. 
 
good to see you keeping at it though! 
[/quote] 
 
I try to keep the ride at 30 mins,tho i have done a few 15 min ones as well. I am trying to go as far and fast as poss. But not sure if i shud aim for a time or aim for a distance? :nta I have increased my distance,broke the 21km barrier for 30 mins this week.,i monitor my speed which i keep over 40km per hour now,generally between 40-44km,where before it was 38-39km per hour. I do ride a steady pace,dont go hard out for the first part then ease off or vice versa,only thing i do is go extra hard out for the last minute or so! 
 
Cheers,i find myself going thru stages,novelty at first,struggled for a couple of days but have found renewed energy and go this week 
 
Aiming to get my weight as close to 80ks by the wedding which is the end of April.

TSF

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Fatbusting - Virgil's Exercycle Experiment