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Old 10-31-19, 11:03 AM
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Sertsa
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Originally Posted by Clyde1820
Congratulations on the weight loss so far.




If you haven't spoken with a nutritionist lately, it might be worthwhile. Possibly, there might be a handful of key changes you could make regarding your intake that would make a world of difference.

As for the exercise, don't discount the utility of strength training, either. For everyone, but particularly for those of us north of 50yrs of age, retaining muscle mass and bone density becomes an increasingly tough challenge. Plus, additional muscle (in place of fat) helps increase your metabolism, burns more calories to maintain, takes up less space (so clothing fits better, even without a weight drop). Also helps guard against injuries, as well, being stronger and more flexible.

If you haven't done so, already, I might suggest having 3-4 days per week in the gym, where you engage in a solid 30-45mins (or more) of strength exercises that challenge the whole body. (In addition to whatever cardio you're doing on that day.)

In time, you could get even more benefit with designating a given day as (for example) "leg" day or "chest" day, focusing mostly on exercises hitting those key areas, with suitable recovery time following the "focused" day before you hit the same muscle area hard again.

As for the cardio: boosting the time you spend and the intensity of the effort can yield good results, in terms of burning more calories.

If you walk on trails, strive to incorporate routes that involve more hills, as well as boosting your speed.

If you walk on a treadmill, consider leveraging the elevation ability a treadmill offers. You can alter the incline, change up your speeds, lengthen/slow your stride, etc, to boost the cardio benefit of the session. Done in an interval sequence, time on a treadmill can be much more challenging than a modest-to-moderate effort.
Thank you. I had an appointment with a nutritionist yesterday, in fact, to get an idea how to best proceed from here. She said many of the things you do, especially increasing the number of strength training/muscle building exercises. She also said I need to increase protein quite a bit as well as the overall calorie intake. I've also been using more rugged, hilly trails lately, and have increased my speed quite a bit. I've also been going to a gym and use a few weight machines other than the bike, but I have avoided the free weight section so far. I do have a few weights at home. Thanks again.

Originally Posted by wsteve464
For the twisted foot, you can get pedal extenders that move the pedal out about 3/4 of an inch. Also try platform pedals with pins and some grippy shoes that may help hold your foot in place. Once you get used to cycling you can move on to clipin (SPD) pedals although they tend to keep your foot straight which maybe uncomfortable for your ankle.

And yeah go to the bike shop they will take your money in shape or not.
I didn't know about pedal extenders and will have to look more into the additional options. Thanks.
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