Very overweight - where can i start?

caw35slr

This is a great thread!

About 3 years ago I was well overweight and I bought a cheap MTB that I could barely get round Richmond Park. I was lucky (very lucky in fact) to have at work a few guys who were happy to have a slow but determined rider in their group, so it wasn't long before I was struggling up and down the North Downs most weekends.

It didn't take long for this all to change.

The lovely thing about cycling a regular training loop is that you can measure your abilities. It only took a couple of weeks to notice that I could hang onto an extra gear between points A and B, that I could stay off the granny ring up hill C. You don't get these little victories when you run, but you do on a bike.

The other thing I did was to set a lomng term goal, so I did and last September I rode the South Downs Way and rewarded myself with a new bike.

I'm much lighter than before (although I am still a work in progress), I am fit, I am much stronger and I can climb like never before. Oh, and I do not sweat as much! My standard training run these days is 3 laps of the park on a singlespeed.

I still head downhill like a girl though. ;-)

My messages to you:

1. stick at this. You will get back to your fighting weight.
2. use a regular training loop. It might get boring, but you'll start noticing those gear-by-gear improvements almost immediately.
3. plan a long ride as a goal, maybe the South Downs Way for Summer 2008.

Oh, and learn trailside maintenance basics, carry a spare tube or two and a multitool. There's no need to miss a ride because of something silly.

Good luck!


CAW
2007 Orange P7/2004 Giant Boulder SS

RobS

this thread is great isn't it?

Made it down to 23.7 stones so the half stone marker is finally here. Its been a bit of a wall the last few months, but never got to it. Im hoping this week to break the barrier for the first time and head down to under 23 really fast.

more riding and not eating as much junk is definately the key, im waiting to hear from a new job and if i get it its 3.5 miles there so i can take the bike not the bus like i do atm to my current job, i so hope i get it!

Cheers,

Rob

<hr noshade size="1"><font size="1">My Site - <font color="brown">robandgem.net</font id="brown">
My Ride - <font color="red">Kona Hoss '06</font id="red"></font id="size1">

RobS

Hey Carrie, can't make chopwell tomorrow but might be up for hamsterley on sunday. We done the blue 2 times now, can ride up thie first big hill but only get about half way up the 2nd before having to push. What route where you thinking of doing on Sunday?



Cheers,

Rob

<hr noshade size="1"><font size="1">My Site - <font color="brown">robandgem.net</font id="brown">
My Ride - <font color="red">Kona Hoss '06</font id="red"></font id="size1">

davepiggott13

Hi all, thought i'd pop in for a quick update. All is going very well, and I am loving riding. I have just completed my first 5.5 mile ride home from work - all my others have been 3 miles up to now. My legs hurt at several times during the ride but it doesnt take long for it to pass. My bum was REALLY sore and i kept having to reposition myself on the seat but i'm sure i'll get used to it as i did before. Weightwise I have only been healthy eating since 9 days ago but a quick weigh in this morning told me i had lost 6lbs already (and got under 23st in the process). Still got a LOT to lose and a LONG way to go but you have to start somewhere eh? Thanks to everyone who has posted a reply. I'll be in touch ...



- If you're not living life on the edge, you're taking up too much space -

MasteWuSays

Rock Solid, Dave!!! You're a hero!!!

Widdle

Keep it going Dave, very inspiring!

davepiggott13

Hi all. Quick update for the weekend. Legs have felt like concrete all day, bum hurting, but still loving it! For the first time in a long time my work jacket zip did up today! Have been too big for my coat for ages. Cant believe how quick results are showing. Didnt want to miss a day for no reason (other than pain) so cycled the 5.5 miles home again this evening. Got home 5 minutes earlier than previous two times - not that i was particularly trying to go faster. I am off work sat and sun so the only riding i will do is over the park with the family, but it is good to break up the 'proper' cycling. I next weigh in on Monday (drum roll) and I'll post to let you know how it went. To be honest, I dont much care what the loss of weight is this week as i am already ahead of my 2lb per week target and have felt the benefit in so many other ways. Crispy and others, many thanks for your posts, I do love reading them all. I can wholeheartedly recommend to anybody who is unfit/overweight/unmotivated/unchallenged/etc Get a bike and get riding. Best thing i have done in years. I cant jog due to a bad knee, dont enjoy swimming as hate getting my body out in public, no time or money for the gym - cycling was too obvious. Never saw it as a way to get fit. What a narna eh? lol. Better late than never though. Back Monday, have a good weekend all.



- If you're not living life on the edge, you're taking up too much space -

woodywmb

Well done Dave. I was out for a 40-miler road cycle today. It was along the coast, totally flat and doing just 2mph in the sweltering heat (yes ... in Scotland!) Loads of folk were out on bikes and the beaches were mobbed with sun-worshippers. The route 7 NCN path through Irvine, Troon and Ayr must be the easiest cycle in Britain. Not even a molehill! Anyhow the bike's away till next weekend, I thought. Now, on reading this, I'll head off for a short MTB route tomorrow (well today now - Sunday). Might help me lose a few pounds and get below 14 stone again (if ever). Thanks for the inspiration. Hope this encourages more bikers to get out there.

http://www.pinkbike.com/photo/1296598/

Jintle

Thanks Dave, you're a real inspiration. Im 39, 17 stone and have ridden about 1 mile in the last three years. Today I did a 15 mile trek on the Bristol-Bath cycle track to take my son there for his first time (and mine for nearly two decades). By time we got home I was wheezing like a 40 a day smoker and my legs and bum were in agony; I was half-ready to quit.

But a few random links on the internet led me to this forum and your post - now I feel really gee'd up and determined to stick with it (however embarassed I get in front of my son)

Cheers [:)]

woodywmb

As long as you're only HALF-ready to quit. Keep up the good work. It does get easier.

http://www.pinkbike.com/photo/1296598/

davepiggott13

I weighed-in at 22st 10.5lb this morning. That is a loss of 3.75lb this week and a total loss of 8.5lb since i started two weeks ago. My weight loss target is 2lb per week so i am well ahead of schedule so far. Can't wait to see what it's gonna be next Monday. I am working Monday to Friday this week so should get 5 decent rides in, plus hopefully a couple of hours round the park on Saturday and Sunday with the kids. Definitely gonna stick to the 5.5 mile route i have been doing as i am still finding it very testing. Woody - your cycle route sounds great, if you do what you can when you get time I'm certain you will get below 14 stone in no time - and not only that but feel far healthier and fitter than you do. I get a lot of pride after a long ride (and after weighing in successfully) and I'm sure the same must be true for everyone. Jintle - I take my hat off to you doing 15 miles. You should only be embarrassed in front of your son if you don't do it again. What you did was amazing and you should register it as such. Bum ache is definitely a problem, but it is overcome with time (or you could cheat as i did and invest in a big gel seat). It gets easier on the lungs/legs/bum every time you ride. Keep it up and let us know how you get on. Won't be long before you are runnin rings around your son. Thanks to you all for the posts, and good luck to anybody who decides to get back into riding as a result of reading this thread or any other. It will be the best thing youhave ever done. Keep us posted. I will be back in a week.



- If you're not living life on the edge, you're taking up too much space -

woodywmb

Bum ache is cured by keeping at it. I've a garage full of all shapes and sizes of saddle. I've tried thin and wide, long and short, cheap and expensive, gel and gel-less, hole in the centre and no hole. The best in my opinion is the Brooks B17. It cost œ30 and gives you solid support. But saddles are personal - so keep trying different models. You've got the rest of your (cycling) life to chance upon the one that's a perfect all-rounder. Keep up the good work.

http://www.pinkbike.com/photo/1296598/

davepiggott13

If anybody here has any contacts in the weather department would they mind putting in a good word on my behalf to stop this evening rainfall please? I went out Monday and Tuesday for my 5.5 as usual, but got rained off last night. Weather for the rest of the week looks just as bad. Thanks



- If you're not living life on the edge, you're taking up too much space -

Rykard

Got wet on the way home, wasn't too bad , got home jumped straight in the shower (after drying bike of course)

go mildly damp this morning ... not looking forward to tonight if the forecast is to be believed....

Rich

Paulie W

My advice for when it's raining is soak your underwear for half an hour before putting it on and going out then you wont really worry about the rain.

davepiggott13

No matter how much encouragement i'm given here or anywhere else there is no way i would willingly put myself through a commute in the rain! Sorry for being a lightweight but there it is lol.

GunGun - There's no feeling on this earth as good as knowing that you have lost weight/improved your health due to your own effort and willpower. That in itself is very addictive as you want to repeat the feat the following week. Not sure why but in the past i have only ever lasted a couple/few weeks dieting then put it all back on again. There are two differences this time - the first is that i am not just dieting. I have totally transformed my eating habits/patterns entirely following some very simple rules (will list below in case any help you or someone else). Also, i have a becky. Becky is my newest friend, whom i found via this site. She is american (nobody is perfect!), and also using cycling and healthy eating to improve herself. We work together closely and talk daily sharing tips and giving encouragement. We both have along way to go but i know we will both be successful.
You are right about goals - we have a 2lb per week loss goal (any extra is a bonus though), and of course our long term goal weight/size goals too. Plus each whole stone you get beneath is a bonus goal and feels great. I have a few extras (get back down to my wedding day weight, get small enough to fit into rides at the amusement park and the old seats at the theatre). Goals should be very personal - it is not one size fits all by any means. It is important that they are realistic of course. I wish you and everyone else the best of luck (not that i think luck comes into it).

My rules:

1. eat 3 meals a day
2. do not eat if you are not hungry
3. snacks/desserts to be fruit/healthy choices
4. eat when you are hungry

and that is pretty much it. Doesnt sound much, but compared to my previous eating patterns it is a world of difference.

Feel free to post your progress in this link as i know plenty of people read it.

Dave



- If you're not living life on the edge, you're taking up too much space -

Beebs

You're right about having goals. I've got loads at the minute. Short term - get down to under 17 stone by the end of July (half a stone to go), although weight wise, I'm not actually that bothered at the minute what I weigh 'cos I know my body's changing and my lovingly cultivated beer belly is shrinking and my moobs have gone from a C to a B cup. The weight hasn't dropped off as yet, but my muscle mass is significantly greater than before and it's solely through riding the bike. My fave one at the minute is my resting heart rate - checked it this morning and it was 45 BPM - well chuffed. Start of the year, it would have been up in the 70's. Would like it to be below 40.

Got several routes on my ride home from work - all have timings associated with them and each day I try to get home under a certain time, somedays when I'm feeling good, I try to beat my previous best.

Long term - I want to do the London to Brighton on my mountain bike next year and maybe the London to Paris.

sylphie74

Hi I wanted to chime in, though I've been sort of quiet for fear of hijacking Dave's thread. The combination of biking and having a partner in these efforts (yes, I'm the imperfect American.. lol) has been amazing. I feel motivated like I never have before, and I have no doubts that we'll both stick with this until we reach our goals, and beyond. The best part is, it's not a hardship. Biking is a pleasure, and I think we're learning to enjoy food in a much healthier way - at least I am! I'm doing a plan similar to Dave's, though I'm also counting calories and tryign to eat mostly natural/organic food. For me, calorie counting helps me feel in control, and helps keep the fear at bay when the scales inexplicably go up! I'm really enjoying the whole thing, though. Also, knowing what a huge effect these changes will have on my life makes the tough times worthwhile.

I'm not progressing quite as fast as Dave is - lucky men, pounds just FALL OFF! But I have lost 10 lbs, and can bike about 3 miles now. Definitely a good start.

It's wonderful to see so many people here using these same tools - healthy food and a bicycle. Over time, this thread will be about the healthiest people in the forum!

davepiggott13

Further to my earlier post containing my 'rules' for successful weight loss and fitness gain I forgot two of the most important -

4. Sleep (7-8 hours per night)
5. Drink plenty of water

Rule 2 has probably made the most difference to my lifestyle. I'm a train driver, and take my packed lunch to work with me eating dinner before or after work depending what shift i am on. My problem was that at every station there's any number of pasty stalls/donut shops/mcdonalds/burger king/benjys/i really could go on for a long time. For some reason i would find the need to supplement my lunch with even more food, despite my lack of hunger. It doesnt help that the extra food is always so fattening and unhealthy. Anyway, that's the last egg sucking i teach you guys lol.

Gungun, i take my hat off to you for losing 3 stones already. You are so far ahead of where i am right now, but i am on the same road. Well done for keeping it going so long. You should be very proud of your achievement.
Beebs, I am SOOOO grateful to hear that cycling is having an impact on your moobs. Are you just cycling or are you supplementing it with some other form of exercise? I also would love to do the London to Brighton.
Sylphie, hi babes. You are more than welcome to post in my thread any time you like. As indeed is anybody who has a tale to tell about their health improvement or wants to show off how well they have done. You have had a harder time through our first 3 weeks than I and you have done incredibly well, been incredibly strong-willed and made me incredibly proud to be part of your team. Keep up the good work.





- If you're not living life on the edge, you're taking up too much space -

Sparetyre

I admire your willpower! I too am a train driver and I find it sooooo difficult to avoid the wicked temptations of station outlets. It seems they open up at the rate of 2 a week. Krispy Kreme donuts are the worst (or best)[:I]. I just want to bike more and eat less rubbish without getting too serious on diet. I weigh 14 stone but I don't really care about the number, it's all about how I feel. At the moment I feel FAT. I bought a Giant XTC Carbon composite for œ850 last year and have probably had about 20 rides on it[V]. Your thread has given me encouragement though and I biked today and I intend to bike at least twice a week. 4 miles there and 4 (uphill) miles back. My problem is the start and finish times of work. You have to be dedicated to Bike at 3am in to work and possibly the same after work which gets you so sweaty and it's not ideal to get in and wake everyone up with the shower. P.M.A. is required.

Beebs

Hi Dave, don't do any other from of exercise at the minute, but we've got a gym in work that I've been threatening to join for ages. Cycling is excellent for the legs and cardio, but my upper body needs some sorting out now as well.

My fat seems to be going from the waist up. My beer gut is noticably less swollen and I can grab less of a handfull of belly than before.

In the short term, I know press ups would be a good way of toning up the top half, but my cycle home from work is usually a 11 mile route along a dusty canal path and takes around 50-55 minutes, so when I get home I'm not in the mood for any other work out.

Spot on about the sleep and water - I take my water bottle everywhere in work. It keeps off the hunger pangs between meals and also keeps me hydrated. Exercise also makes me sleep better at night, but conversely also makes me more alert during the day. Usually I can have a siesta every afternoon, but since cycling, I can stay awake throughout the day.

Johnnymunro

Your definetely right about the PMA thread. People so easily begin to soulsearch for excuses for not taking part in exercise, you and I have heard them all before...If you can keep the PMA at the forefront of your plan and continue to chart your success, your personal goals will begin to become reality.

For me the best way to keep off the donuts, chocolate bars etc is to identify how many calories they contain, see how little time they take to consume and weigh that against how much exercise I have to do to to burn the equivalent off.

PMA rules.... Keep it up Guys ..Well done!

adamskib

Indeed PMA DOES rule!

I started riding in November last year, two reasons... I could feel a bout of dression landing on me and I felt huge!

I dont like taking any medication I can possibly avoid, my Doctor said exercise rather than medicate... so I did!
This coincided with me winning œ100 on the lottery so I tripped merrily down to decathlon and bought one of these..
http://www.btwincycle.com/EN/files/assets/19150564-2007-btwin-pupitres-rr51ah-en-04-07/2007-btwin-pupitres-rr51ah-en-04-07.htm
I started off just going round the block, I can't cycle to work, clients all over the place... I was quite unfit... then I increased my ride, then I started timing myself... then, at some point, I got addicted to it. Getting on my bike ceased to be a chore and turned into my daily treat. I started doing stretches and light cardivascular stuff in the mornings too.
When I started doing this I was 15stone 3 pounds and could feel 16 stone running at me full pelt! All the business lunches, taking clients to dinner and stopping in Hotels with breakfast buffets were turning me into "mr Wobbly!"... I am 6ft2" by the way.
So I stuck at it... learned to love feeling fit again and now eat well and sensibly.... Over eat and my ride suffers!
I am down to 11stone 13 and feel great, back in 32" trousers (from 38") NO moobs at all and I had to buy a new belt too!
Downside?
I have 4 suits sat under my bed in carriers... they just look silly now... I had to buy more!
As a treat for sticking at it and because my trusty bike just wasn't up to the punishment it was getting... i bought myself this as a treat last week[:D]
http://www.btwincycle.com/EN/Product_arborescence/cycle-and-rolle/bikes/mountain-bikes/performance-mou/product_6363746/index.html
LOVELY!

I will be sticking with it and hopefully will see my fitness continue improving[:)]

Jintle

Hi all, isn't this a really poitive thread? [:D]

I went cycling again last monday, and lost 300 pounds! Well, thats was because I ended up at Webbs of Warmley and let the nice bloke there sell me a Diamondback Sorrento. Massively expenzive for me so if I ever slack off then the guilt will drive me back on [;)]

Been doing the dieting thing too, come to about the same conclusion as Dave...three normal meals, including a healthy oatmeal breakfast, and the key being no snacking at all other than an apple or so - plenty of water during the day, although I've just bought some herbal teas to try out (bearing in mind I'm a lager and kebab man, this is quite a personal revolution).

In just a week I am noticeably less wheezy, and deliberately chose a few slopes to ride up.

But I have promised myself a weekly treat on saturdays so I am looking forward to a nice Camembert for supper - I'm going to enjoy it all the more now I've earned it [:D]

Biggest motive of all, for me, is my son asking me "can we go out for a ride today, dad?"

Cheers

adamskib

Wait till you are six months down the line and can RUN up three flights of stairs and not be out of breath!!
I can't believe how much better I feel... but enough talk off to get VERY muddy with my son... Heeello the woods!! :-)

freakybacon

Guys, this is such an inspiring topic! It is the first one I read when I come on here to check the boards! Well done all you lads and lasses, and don't use this lousy weather as an excuse to give up!

sylphie74

Ok... maybe I should know this, but... What's PMA?

BTW, I agree completely about knowing and considering how many calories are in junk food. For me, though, I think about what portion they are of the 3500 calorie deficit you need to lose 1 pound. A 500 calorie candy bar? That's 1/7 of a pound! or a 1000 calorie mega-cheeseburger? Almost 1/3 of a pound!

No way I'm doing that to myself and my riding.

Jintle

My guess is PMA = Positive Mental Attitude [8D]

hsa

I didn't know what it meant either!

merlin_in_cambs

Hello to all

I have just spent ages reading this entire thread and i must agree what an inspiration!!

I too have found myself to be a on the large side at 17.5 stone and 5-10" i bought a bike two years and to be Honest it has bareley been out more than 20 times, with me always finding an excuse not to ride. I am not so botherered about the weight more the way i feel and look. I am getting married next July so would like to be in shape by then.

So i would like to thank Dave for starting this thread and i will take his lead and try to get out on that bike!!!!