(logo slamming)
- So what we actually trying to achieve here?
I guess we're talking about matching two goals together,
having fun on bikes and losing weight.
The fun and bikes bit being the baseline status,
the bare minimum.
The losing weight bit being the end result.
Sound good?
The problem we must avoid is trying so hard to lose weight
through diet or extreme training
that we destroy that baseline of mountain biking fun,
and that is unfortunately easy to do.
Which sucks.
The way I think you can make that much less likely
is remove the word quick from any aspect of this process.
Now bear with me.
If you try and rush the weight loss
then the pressure to ride too much for too long
and with not enough quality fuel onboard is very high.
Rather than that approach we're going to focus on
using consistency, fun, variety and a good nutrition plan.
With these simple pointers in place
the weight loss will take care of itself, all in good time.
Before we even do the riding
let's discuss the nutrition side of things
because this really is crucial to get right
if you want to lose weight.
The weight loss will only happen
if you burn more calories than you eat, it's that simple.
If you burn more than you eat
then the weight just comes off.
My one bit of advice here is not to binge on food or booze
after your ride.
A small treat, perhaps, but not a treat meal
and really try and avoid the alcohol.
Rather than this, you're going to fuel up before the ride
with a decent balanced meal
that includes good carbs and a protein source as well.
Now this could go with a breakfast,
you can't beat a bowl of overnight porridge oats
with milk or soya milk, berries and honey.
Sounds good, don't it.
Lunch ideas would be a to slice sandwich
with a chicken breast or meat alternative and salad.
Dinner, you could go of a bowl of pasta
with pesto sauce and tuna.
Ooh, one of my favorites.
You'll notice each meal I mentioned there
was a broad balance of good nutrition
and very simple and that's important.
Then remember that your mountain bike ride should take place
about one to two hours after you've put the fuel onboard.
Then remember, no binging after that ride,
just wait to eat your next meal, which based on that timing
should be coming up very soon.
So not long to wait. (chuckling)
Here's a tip, do take a small energy bar
or a gel with you as an emergency, like these ones.
These are great.
Just in case you bonk, whilst you're out riding.
"What's bonking?" I hear you ask.
Bonking is when you hit the wall
whilst you're out on a ride.
You've got to the point where all your available fuel
has run out and your body's eating itself.
You do not want to get into this situation,
it feels awful, trust me.
So take a gel or a bar, it's a good idea.
So here's the big plan.
If you fit these four riding days into your riding week,
for six weeks, whilst eating well, as I've suggested,
you will lose weight, and at six weeks
you'll have built the foundation of a very good habit too.
So let's get to it.
Okay, the base ride.
Our first riding aim is to keep it fun.
We don't want to turn our rides
into an Olympic training routine, so the rides you go on
need to be something you enjoy riding,
with a trail that suits your ability.
We want consistency.
So you need to be able to ride the trail
without continually stopping or, worse,
attempting something that's beyond your ability.
Aim for a solid hour of riding on your fun track or trail.
No stopping and at a pace you can maintain
whilst enjoying all that the terrain has to offer,
that's the base ride.
Next up, ride intervals.
My next challenge in the week
is to take another ride on your fun trail,
but rather than an overall ride time
I want you to focus on intervals.
Five minutes of gentle riding pace
then a three minute interval of a pace that's about 80%-ish
of your full effort.
Repeat this five times, now that's tough.
This will actually be pretty difficult.
Don't be surprised to be blowing a little bit by the end.
That's good though.
Having said that, be careful not to go more than that 80%.
Sprints.
To begin ride your trail for 20 minutes
then at a suitable place create a simple flat loop
using two obvious points as the turning spots.
It can be from one tree to another
or from one lamp post to another lamp post and back.
A there and back type deal.
The distance between should be about 50 meters.
In one direction you just ride,
sat down a gentle pace, easy.
On the ride back, in the other direction,
you'll sprint at maximum effort.
This is a really fun way to ride with a friend, actually.
Each rider starting at the opposite end of the track
and then you chase each other down.
Do 10 laps.
Now here's a fun one, the skills day.
This is a pure fun day.
All you have to do is make sure
you're out with the bike for an hour,
however don't worry about continual riding
like you did on the base day ride.
This is more about stopping and starting,
practicing some skills or lines through repetition.
You could do this days riding outside your house
if you wanted.
Just practice wheelies or session a cool turn
or do both of those things.
Anything goes on this day, just stay with it for one hour
and have fun.
And what to expect.
If you haven't ridden much recently or you're new to riding
then factor in a little bit of added muscle
going on in the first couple of weeks,
alongside the fat weight coming off.
This is just because the amount of riding
will build strength as well as strip away
that unwanted stuff.
Like I said, if you fit these four riding days
into your week, for six weeks,
whilst eating a balanced, nutritional diet
you will lose weight.
And after those six weeks you'll have built that foundation
of a very good habit, which will be just what you need.
So how did I do?
Do you think this will work?
Have I solved the weight loss problem?
It's gone away.
Let me know in the comment section down below,
and if you have any cool tips
or experience for losing weight through mountain biking
then add them into the comment section down there too.
You'll be helping another rider out with that knowledge.
Now, thanks for watching, I really appreciate it,
and you can click over there
for another fantastic GMBN playlists
of all our awesome mountain bike videos.
See you next time.