staying in shape for riding.

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biff · #11 Post by **biff** » Mon Jun 12, 2006 8:05 pm

Look into those kettle bells. You will of course gain some size, but the bells allow for amazing streangth gains w/o becoming huge. Besides muscle size has nothing to do w strength.

Mintbread · #12 Post by **Mintbread** » Mon Jun 12, 2006 8:25 pm

BuzZz wrote:I work......

Amen to that.

DivideOverflow · #13 Post by **DivideOverflow** » Mon Jun 12, 2006 10:38 pm

I play volleyball twice a week, and I work on the bikes all the time. I used to do a lot more, but work is busy over the summer.

NorthernPete · #14 Post by **NorthernPete** » Mon Jun 12, 2006 11:59 pm

Round is a shape......

Stratus311 · #15 Post by **Stratus311** » Tue Jun 13, 2006 1:21 am

Round is a shape......

Amen to that too!

Also, I prefer to do the "Steak, Cake, Mailbox" routine as well. Besides, a Buddha belly doubles as an airbag on the bike and a drink holder on the couch.

earwig · #16 Post by **earwig** » Tue Jun 13, 2006 1:24 am

VermilionX wrote:stretching before and after a ride eh?

i should start doing that.

Please have someone take pictures and post them for us.

VermilionX wrote: im basically looking for exercises w/o machines that i can do.

Chin-ups, pull-ups, sit-ups/crunches, pushups. Go buy yourself a cheap weight bench and weights, you can find a decent set for a couple hundred bux... or even cheaper used... then the amount of exercises will be endless.

VermilionX wrote: also, will protein shakes help me gain good weight?

If you are lifting weights... yes.

I run 7 miles 3 times a week (in 1 hour) (Mon, Wed & Fri) and lift weights 3 times a week. Tuesday is either back and biceps or back and shoulders (rotating week to week), Thursday is chest and triceps, and Sunday is legs and whatever other muscles I didn't get to on the other 2 days.

Anyway... I do not stretch before rides and have never had a problem and never get fatigued on medium/long rides... Although I do stop about every hour or so, stretch and give my behind a rest (hopefully the new seat I ordered today will help even more with this).

Nalian · #17 Post by **Nalian** » Tue Jun 13, 2006 2:03 am

Someone else recommended whey protein - it's one of the best ones you can get. However you do need to be careful with protein shakes. If you aren't doing things to build up your muscles (such as lifting weights, where you tear them down and the protein helps build them back up) you run more of a risk of gaining fat. You also need to be very careful of the type of protein shake you get. There are many that have tons of protein AND tons of fat. Body builders need a lot of fat (25-30% of their diet should come from natural fat) during their bulking phase. Then pre-competition they start the cutting phase where they cut out a lot of the fat. But either way the point was to watch the label. And if you don't like the taste of one brand, switch to another.

If you're serious about getting into shape you'll want to start watching what you eat, as thats going to directly affect the shape you're going to take. I'd recommend using a free site like www.fitday.com and keep track of what you're eating for a while to see what your calorie intake looks like, and how your split is for carbs/protein/fat. It is common for those who are working out a lot to go for a 50% carb/25%fat/25% protein split. Also, if you are actually lifting seriously, then you want to take in approximately the same grams of protein as your lean muscle weight. Lifting weights doesn't have to mean a weight bench either. There are a fair amount of exercises out there on the 'net that use everyday objects and work really well for some people. One of the unconventional ones is called "shovelglove" and involves a sledgehammer. I have no idea how effective it actually is though, as I go to a traditional gym.

Sorry for the long post..

Scott58 · #18 Post by **Scott58** » Tue Jun 13, 2006 2:30 am

After I saw the total gym (that chuck norris thing) I went down to the hardware store bought pulleys and cables and built one (for under $50). Been using it for years.

VermilionX · #19 Post by **VermilionX** » Tue Jun 13, 2006 2:55 am

wow! there's so much info. i'll look more into those stuff you guys posted. whey protein sounds interesting.

anyway... im only 120lbs right now.

my target is to be 140lbs. so i wanna gain 20lbs of muscle.

thanks for the info.

VermilionX · #20 Post by **VermilionX** » Tue Jun 13, 2006 2:56 am

Scott58 wrote:After I saw the total gym (that chuck norris thing) I went down to the hardware store bought pulleys and cables and built one (for under $50). Been using it for years.

could you ship one to me? how much?