|Racer X Virtual Trainer
|Getting back into shape after long time off of the bike
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|Author:||motobrit118 [ Wed Oct 01, 2014 3:37 pm ]|
|Post subject:||Getting back into shape after long time off of the bike|
My name is Brittany and I have not raced mx for 5 years but want to get back into race shape like I was 5-6 years ago. In 2009 I had a bad crash breaking my T8 & T11. I also have an Unstable Left ACL (I forget the term they gave me). After I broke my back I gained and ton of weight and I also had a child. As of now I weight 198 (I'm 5'5). In my "prime' I weighed 145. I want to get back to 145 if not a lower weight than that. I just joined Planet Fitness and I am trying to change my eating habits. I was wondering what I should start with as far as exercise and eating.
Here is what I am doing now
Fitness- 1 Mile walks with my son every 2 days. Just joined a fitness center.
Eating- Drink 5- 12oz Cans of Cola a day. 16oz of water a day. No Breakfast, small lunch, and Dinner. Some snacking through the day.
I really want to get back into my race form!!! Any help is appreciated!!!
|Author:||Virtual Trainer [ Thu Oct 02, 2014 11:48 am ]|
|Post subject:||Re: Getting back into shape after long time off of the bike|
Here is my advice.
Intense exercise 2 days per week (20-minutes), moderate exercise 2 days per week (45-min), easy exercise 3 days per week 60-min.
Once you lose some weight (15-20 lbs) join the premium training program offered on the site. It'll be the best 19 bucks per month you have ever spent.
Consult a dietician at Planet Fitness and learn how to eat and shop for food. There are also plenty of articles on the website regarding nutrition.
"Drink 5- 12oz Cans of Cola a day. 16oz of water a day. No Breakfast, small lunch, and Dinner. Some snacking through the day" - right off the bat STOP DRINKING COLA and replace with water. Do NOT skip breakfast. Eat healthy and eat a lot...yes a lot! If you are exercising 6-7 days per week you need lots of food and tons of sleep.
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