Motivation is currently high to lose the flab and get cycle fit this year. Weather is hindering the riding currently but I’m out when I can and complementing it with a fair bit of running.

I’m around 15st, 6ft 2 inch and 47 year old so some timber to lose and with time, space and money at a slight premium, Google suggests a kettle bell programme could be where I need to be.

Focus is to burn fat, tone up, improve core fitness and increase leg strength.

If anyone has followed this path I’d really like to know how you’ve got on. The gains achieved (or not) and whether you can share the kettle bell (or other) programme you’ve followed.

Thanks all.

After many years of various things, cycling mostly, my body did not change much until I started doing a programme of heavy free weights in the gym along with calorie counting.

In 6 months I am leaner, have perkier tits than a teenage girl, can handle longer downhills on the MTB than ever before, no longer need daily opiate painkillers for an injured knee and feel like I make ladies froth at the gash with one look* in comparison to 10 years of cycling which essentially did nothing for me than train me to cycle at a moderate pace for around 4 hours.

*My perception is surely divorced from reality here

I would also recommend just getting some dumbells, a barbell and a bench. Stick to the classics.

I’m too old and lazy for the 5×5 squat nonsense so take it easy, higher reps twice a week full body split.

6 months in and seeing good gains, moobs gone. It helps to have some sort of cable machine for the back and triceps but you should be able to work around that.

Mon:Legs, Chest, Chest, Back, Core.
Thur:Biceps, Biceps, Triceps, Shoulders.

About 3×15 for each.

Diet for weight loss.

Exercise for pain-free/shagging/looks/whatever (fun?)

But weight loss is about less, and much better, food.

OP I’m 48 and 6′ 2″. January saw me the heaviest I’ve been in 5 years (just shy of 15 stones).

I started 5X5 and keeping the calories around 1700 (use myfitnesspal) with two 90 minute rides at the weekend. I’m down 7lbs and definitely starting to tone up a bit. Goal is to be 13.5 stones and a bit better toned by our holiday at the end of July.

It also definitely helps on the bike. I was off the bike for three weekends due to the weather but maintained the 5X5. There was a definite improvement in climbing ability when I did manage to get out.

I would recommend 5X5. There’s a phone app which helps keep track on progress and the workout only last around 30 minutes three times per week. It’s also simple movements and just requires basic equipment.

53 here, just started back at the gym after a 20 year hiatus. I use free weights twice a week (it’s a free gym at work so not available at weekends) to build strength and cover up various shoulder and arm injuries. Still not back in love with gyms so keep to a short half hour session – bench press, shoulder press / military press, deadlift and some reverse row or lat pull depending on enthusiasm. Three sets of eight for everything bar bench press where I go for heavy / less reps combo. Cba doing squats or lunges. I combine this with some cycling and yoga once a week. Seems to work my core and this sort of work out would be doable with kettle bells, my back and shoulders feel better so I’ll stick with it.

But weight loss is about less, and much better, food.

Agree to a point (especially alcohol and sugary food), but I’ve always eaten pretty well, started gym following injury and I’ve lost over a stone due to strength and conditioning, and who knows how much fat I’ve lost against muscle gain (which as a women is typically harder) – I am so much more trim.

Afraid I can’t help too much OP as I did pay for a PT once a month for 6 months to give me some structure following my injury. However I now follow programmes in the JEFIT app which might be worth a look for you to keep the cost down.

If you are not strength training now then it will absolutely help you look better naked and perform better on/off the bike.

If you have been training a while, what you do in the kitchen is far more important than what you do in the gym.

For the OP:  Initially I would start training (concentrate on big compound movements – squat, hinge, press pull and step/lunge, don’t worry about Rep Ranges, when you are just starting out everything works. ), Get enough sleep and clean up your diet (cut out the over processed junk, it’ll magically cut calories).

Get enough protein. 1g per lb of bodyweight.

Have a look on powerathletehq.com for training (Bedrock Program) and nutrition programs.

Alternatively order/download The Maximus Body book, which is very good too.

my body did not change much until I started doing a programme of heavy free weights in the gym along with calorie counting.

@guitarhero what exercises are you doing? I need to do some work to get some perky moobs!

Follow fit4racing on YouTube and listen to the Podcasts he’s done for people like Downtime podcast. From all the material out there he’s done you can get together at least 6 different workout and cycle through them to see if you like the concept. It has helped me loads and I had similar goals to you.

I do a mix of swimming, pilates and gym. Tbh for weight loss its walking that is most effective…i just lost 5kg over 5 weeks by a mix of above.

However, I did cut right down on alcohol.

Top tip is stay hydrated so you don’t drink alcohol as you are thirsty.

Good luck, my age and stats are similar to a few above.

Some fantastic advice here, thank you for taking the time.

To also add a little more detail, I’ve got my diet pretty much dialed at the moment. Although 15st, this is 1.5st lighter than I was in November last. I have a target to get to below 14st which is achievable.

As well as the running, cycling I’m also doing Yoga but not often at the moment.

My cycling buddy who does far less cardio than I do but does strength and conditioning work absolutely destroys me on the climbs. He can spin in much higher gears than me and feel that I can get really quick gains by getting stronger.

For weight loss I personally swear by My Fitness Pal…if you stick to it it really makes you think about what you are eating, and if you exercise you can get away with having a few treats too…

So far this year I have dropped from 12st 13 to 12st through this and my normal routine of exercise (alcohol, surely one of the most guilty parties, has been virtually though not entirely eradicated)

There’s a largish bunch of us doing a weekly S&C session aimed at bikers in Sheffield – a mix of MTBers, roadies/grovelists and moto trials riders, some of whom are definitely at the sharp end of the game.

Lots of mobility work, movement, jumping and plenty of good old fashioned “picking heavy stuff up and putting it down again”.

For me its made a definite, but not huge difference. I’m lucky enough to be naturally wiry and I’ve always done some mobility/yoga-ey/stretchy stuff. I do now sport a pair of (modest) chesticles, and core strength and posture are massively improved. Differences on the bike are subtle – can hop higher, feel more planted, suffer less aches on big rides, recover better and seem to get away with more; but as much as anything I’m doing it for the long term benefits, so I can still be riding hard into my 60s and beyond (mid 40s now)

I’d never do it solo (never thought I’d be a gym bunny either!), or stick with a home program, plus the variety of gear available in a proper gym and coached by someone who knows what they’re doing and can train you in good technique is invaluable. Add in a bunch of (not competitive at all, oh no) mates, and it turns into a good craic.

My cycling buddy who does far less cardio than I do but does strength and conditioning work absolutely destroys me on the climbs. He can spin in much higher gears than me and feel that I can get really quick gains by getting stronger.

You might, but you might not. It does depend a little on your base physiology, how fast you develop strength, how efficiently you’re recruiting muscle fibres etc. Your mate might destroy you on climbs because he’s lighter than you rather than outright stronger fwiw – just as an example.

Different approaches work for different people, depends on your background and individual physiology. It’s really hard to say that something that works for one person is going to be optimal for someone else. A good strength and conditioning coach will take some of the guesswork out of it, but you can try different stuff and see what works for you of course.

Personally I use a mix of heavy-ish dumbell work, bodyweight exercises and TRX suspension training around three times a week and keep it relatively short and efficient because otherwise I just get bored. I can’t be doing with gyms.

For general fitness stuff, I find outsideonline.com really good. It manages to carry some sane advice and keep up to speed with developments without turning into the sort of gullible narcissistic consumer fest that more specialist fitness sites seem prone to:

https://www.outsideonline.com/health/training-performance

Kettlebells are excellent for a good all-over workout & core conditioning – I do 2 x 45min (fairly intense – i’m burst by the end of it) classes per week & feel I get more out of that than 45 mins with free weights in the gym & a better cardio workout. This is in a fully stocked kettlebell studio though, I can pick up 2 x 24kg bells for presses or 2 x 32s for deadlifts or something else for squats or whatever else I need, so I would need to think carefully about what exercises I wanted to do in order to replicate the same range at home with 2 or 3 bells – obviously you can work with single bells instead of doubles but you get the idea.

Best advice if you’re keen on kettlebells is to go to a few classes to make sure your technique is good before you start flinging them around at home – you might find if you buy a couple you’ll need to add heavier ones in a couple of months & the proper competition ones aren’t cheap – they are nicer to use though – once you get a feel for it then have a bash at home, there’s loads of kb programmes on youtube etc.

I briefly considered doing the same – getitng a couple to use at home instead of going to the gym but after thinking about it I realized there’s no way I would work as hard as I do in an instructor led class & as the routine is out of your hands it’s constantly varied, whatever you end up doing good luck!

Buy this book :

Can really recommend this program, comprises 2x proper weight sessions, 2 interval sessions on bike and a metabolic circuit of lighter weights with little rest per week. Very well thought out and have really enjoyed doing the initial 12 week program helped by a really active, always encouraging FB page.

https://mtb.fitness/

Another recommendation for mtb.fitness from me

Interesting ideas. Turned 50 last year with lots of good intentions but injuries, family commitments and now the weather have properly buggered me up. 5’9″, 13 stone 8 and 26% body fat. Well aware I need to get some gym work done, looking at local places to find a decent price/facilities balance – no space of peace at home

For perky moobs I recommend:
Incline dumbbell press or bench barbell press
Flat barbell bench press
Pec fly machine
Standing cable crossovers
Press ups

Will keep your jigglers in good nick

Check out Darebee.com

For all of the goals you mention circuit training is the answer. The above has dozens and dozens of programs with various specific goals. Some require weight, lots don’t. You don’t need to buy benches or dumbbells. Maybe a pull up bar at most but that’s it. Check out the Pull Up Mate. Best one I’ve found. Everything else can be done with bodyweight. A press up for example is basically lifting about 60-65% of your bodyweight. That’s the same as 2x 30kg dumbbells anyway and there’s numerous variations of press-ups to target all areas of the pecs and triceps. Squats are the same, single leg, reverse lunges, side lunges, squat jumps.

Failing that get to a circuits class at the gym and work hard whilst there. YT fit, metafit, CrossFit…..it’s all circuits. Circuits 2-3 times a week and biking 2-3 times a week. Keep your training sessions in the gym to 45 minutes max, not including warm up as otherwise you’ll just burn muscle which at your age is very difficult to get back.

My fitness Pal is good as long as you pay the £40 yearly subscription and carry a set of scales with you everywhere for accuracy. You would be surprised at what a real portion size looks like.

Edit sorry you’re looking for gains achieved as well. Used this format for getting ready for my first competitive amateur kickboxing fight at age 40, last year. Ive always been fairly fit but I actually look really fit now, and I am, hence this is the only way I train these days. It’s not easy but it’s worth it. Dropped 10kg for my fight on a 500 calorie deficit. I was training twice a day then. An hour cycling and 45 minutes circuits/kickboxing for 6 months. Fittest I’ve ever been. Now it’s mostly once a day, sometimes twice. Again sticking to the 45 minute rule

As everyone has mentioned with the diet but I wouldn’t be so worried about hitting the weights when you can work bodyweight for next to nothing.
I PT in my spare time and specialise in Calisthenics so would be happy to fire some ideas your way if you fancy?

Go running. Personally I hate doing it… but I’ve lost a stone in 6 weeks and my riding fitness is much better. I now run 5k 3 or 4 times a week.

What he said, but also with some strength stuff too. I’ve been running 20-25 miles weekly for a couple of years now, legs are great, but I’ve started doing some upper body and core conditioning too.

Lost 25kg, feel great.

Chucking the beer was the best thing I’ve done in terms of results.

Joe wicks workouts are very good too, I like his kettlebell stuff.

Some brilliant suggestions here, cutting out the beer worked for me and also improving swimming technique via yt vídeos. Deffo get matey with similar like minded people then when you dont feel like it, you get motivated to go out.

Good luck everyone, keep posting ideas.

Oh and i bought a home blood pressure monitor, resting pulse has come right down.

Good thread this, some very handy resources being suggested.

Part of me wondering if the ages being given are a reflection of the forums general demographics or an age group where muscles need training to keep working, or both.

I’m coming at this (42) from (multiple) running injuries. Currently my patella in both knees are tracking straight which I’m trying to correct through Physio/Pilates/Strength training 6 days a week. This can also involve kayaking/rowing/swimming. The physio/Pilates stuff is more focused on range/form/flexibility so it all seems to be working together.

I’m going to spend a bit of time looking at those suggestions, I’m certainly not going to get any younger, but I might be able to improve strength and flexibility.

There is a local weight lifting club but it only meets once a week at 11am on a Saturday, I’d likely have to swap it for kayaking/MTB/fell running* and I don’t think I’m prepared to do that.

*in an ideal world at least most Saturdays I’d be out in the highlands. 😔

Part of me wondering if the ages being given are a reflection of the forums general demographics or an age group where muscles need training to keep working, or both.

It’s probably a bit of both. If you’re interested in the most effective way to maintain performance as you age, Fast After 50 by Joe Friel is worth a read, not so much for the detailed training programme stuff, but the general principles. One of these, perhaps unsurprisingly, is that as you age you naturally lose muscle bulk and strength, but resistance training will mostly counteract this.

The other main takeaways are that your VO2 Max will decline, but you can slow it down significantly. You need to use your top-end or you’ll basically turn into a one-speeded plodder. Recovery is slower than when you’re younger. And you need to consider your diet, more protein, less garbage. The context of all this, is that there’s a new, ageing generation of people who’ve trained and competed hard for their entire adult lives and are ageing differently as a result – that probably doesn’t apply to most of us on here, but the basic principles are sound.

The other thing – not from Friel – I find interesting is recent research that suggests that if you have a history of resistance training, you’ll respond far more rapidly to strength work, even decades later, than someone who’s never been a gym rat in the past.

Is there an off road running equivalent to Friel?

Just developing my own gym routine, need to work glutes in particular to try and protect my lower back once I start training again in earnest later in the year.

Currently being hampered by tailbone pain, especially on leg extensions and hip bridges. Wondering if I’ve done too many lunges too soon?

Physio on Wednesday, will see what she says.