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    Bike to Lose Weight
    Bike to Lose Weight
    Bike to Lose Weight
    Ebook104 pages1 hour

    Bike to Lose Weight

    By Bruce Fleming

    ()

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    About this ebook

    If you’ve had trouble losing weight or keeping fit, cycling may just work for you. In Bike to Lose Weight I’ll explain why cycling is such a great activity for losing weight, keeping fit and making new friends.
    I’ll explain the basics from bike parts to gear and you’ll find some simple programs to structure your activity. Eating properly is such an important part of losing weight that I’ll show you the ABC’s of food and offer some great tips to speed up weight loss. And for those whose cycling may take them beyond the social level, I have included core exercises to encourage body strength and improve your cycling.
    For all my tips and guidance, you will still need determination to succeed. Struggling with motivation can be a challenge to anyone embarking on a new activity. So I’ve included some great motivational tips and exercises to keep you on track. Also, because we cannot predict the weather I have included a section on indoor training so you can you can keep your activity levels high even on bad weather days.
    If this all sounds serious, that’s because it is. Cycling can change your life. However, cycling can, and should be fun too. For this reason I have asked my good friend Bruiser to come along for the ride. Chapter by chapter he will provide humorous interludes as he shares the challenges he faced in following my advice.
    Stick with me and by the end of the book you should have the confidence to give biking to lose weight a go. You don’t need any special talent to ride a bike and weight loss is not as hard as you think.

    LanguageEnglish
    PublisherBruce Fleming
    Release dateSep 15, 2015
    ISBN9781311899415
    Bike to Lose Weight
    Author

    Bruce Fleming

    A native of Maryland’s Eastern Shore, Bruce Fleming graduated from Haverford College at nineteen with a degree in philosophy (BA ’74), and holds graduate degrees in comparative literature from the University of Chicago (MA ’78) and Vanderbilt University (PhD ’82). He was a Fulbright Scholar in West Berlin and taught for two years each at the University of Freiburg in Germany and the National University of Rwanda, the latter as a Fulbright professor. He has taught at the US Naval Academy since 1987 and is the author of over twenty books. His nonfiction titles discuss a variety of subjects ranging from military-civilian relations to the liberal-conservative clash in politics and from literary modernism to dance criticism, and his fiction work includes a novel and short fiction. His personal essays have been published in many leading US literary magazines, including The Yale Review, The Antioch Review, The Gettysburg Review, Michigan Quarterly Review, and Southwest Review. He has won an O. Henry Award and the Antioch Review’s Award for Distinguished Prose, as well as the US Naval Academy’s Award for Excellence in Research and a US Navy Meritorious Civilian Service Award. Fleming has published op-eds in national media outlets including the New York Times, the Washington Post, Christian Science Monitor, The Chronicle of Higher Education, The Atlantic, and The Federalist and been interviewed on CNN, C-SPAN, NPR, and the BBC. He lives with his family outside Annapolis, Maryland.

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      Book preview

      Bike to Lose Weight - Bruce Fleming

      BIKE TO LOSE WEIGHT

      By

      Bruce Fleming

      DISCLAIMER

      Although the author and publisher have made every effort to ensure that the information in this book was correct at press time, the author and publisher do not assume and hereby disclaim any liability to any party for any loss, damage, or disruption caused by errors or omissions, whether such errors or omissions result from negligence, accident, or any other cause.

      This book is not intended as a substitute for the medical advice of physicians. The reader should regularly consult a physician in matters relating to his/her health and particularly with respect to any symptoms that may require diagnosis or medical attention.

      The information in this book is meant to supplement, not replace, proper cycling training. Like any sport involving speed, equipment, balance and environmental factors, cycling poses some inherent risk. The author and publisher advise readers to take full responsibility for their safety and know their limits. Before practicing the skills described in this book, be sure that your equipment is well maintained, and do not take risks beyond your level of experience, aptitude, training, and comfort level.

      © Bruce Fleming, 2015

      Except as provided by the Copyright Act 1994, no part of this publication may be reproduced or stored in a retrieval system in any form or by any means without the prior written permission of the copyright owner.

      Smashwords Edition

      CONTENTS

      1. Introduction: Comments from Bruiser

      2. Why bike to lose weight?: The advantages of cycling for weight loss

      3. Motivation: Quotes, affirmations and tips to keep up your enthusiasm

      4. Bikes and Gear: What type of bike and gear do you need

      5. Know the parts of a bike: Know how to identify the parts of a bike

      6. What to eat to lose weight: Food basics and tips for weight loss

      7. Sugar, Sugar: How to stop the craving

      8. How can the cave man diet work?: The Paleo diet and sample recipes.

      9. 25 weight loss tips: Tips for weight loss

      10. Lose weight and keep it off: Maintaining your weight loss

      11. Turbo-charge your weight loss: Fats and tracking your weight loss

      12. Strengthen your body: Exercises to strengthen your core muscle

      13. Exercise plan: A six week plan to strengthen your core

      14. Six week Bike to Lose Weight program: Cycling program

      15. Indoor cycling: Riding indoors

      16. pin cycle plan: A simple indoor cycling program

      17. Vacation time: Cycling—a great vacation option

      18. Stay on track: Keeping a record of your cycling ride

      19. Conclusion

      1. Author’s Introduction

      Bike to Lose Weight is the result of a personal journey that changed my life. I started that journey as a slightly overweight, non-participant observer. Before long I found myself cycling with new friends. I regularly took part in a growing number of events—over distances I’d previously only dreamt of.

      In the beginning I struggled to cover 5km on flat ground. Four years later I completed a 12 hour mountain bike ride through the mountains of Nepal. You can read about it my Nepal Mountain Bike post on www.cycletrainingplans.com.

      I have many fond memories of that time. It was a period of physical change—I lost 20 kilos in weight, and crucially, kept the weight off. But it was a time of inspirational change too. So inspired was I by the potential for cycling to change lives that I wrote this book to help others on similar journeys.

      If you’ve had trouble losing weight or keeping fit, cycling may just work for you. In the pages that follow I’ll explain why cycling is such a great activity for losing weight, keeping fit and making new friends.

      I’ll explain the basics from bike parts to gear. You’ll find some simple programs to structure your activity. Eating properly is such an important part of losing weight that I’ll show you the ABC’s of food and offer some great tips to speed up weight loss. And for those whose cycling may take them beyond the social level, I have included core exercises to encourage body strength and improve your cycling.

      For all my tips and guidance, you will still need determination to succeed. Struggling with motivation can be a challenge to anyone embarking on a new activity. So I’ve included some great motivational tips and exercises to keep you on track. Also, because we cannot predict the weather I have included a section on indoor training so you can you can keep your activity levels high even on bad weather days.

      If this all sounds serious, that’s because it is. Cycling can change your life. However, cycling can, and should be fun too. For this reason I have asked my good friend Bruiser to come along for the ride. Chapter by chapter he will provide light-hearted interludes as he shares the challenges he faced in following my advice.

      Stick with me and by the end of the book you should have the confidence to give biking to lose weight a go. You don’t need any special talent to ride a bike and weight loss is not as hard as you think.

      Good luck,

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