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This training program will help you lose reasonable weight (about 8 - 10kg) progressively with the indoor bike and a healthy Jiwok diet (included with this training) while respecting your physical integrity.
You want to lose weight (about 10kg) by biking.This program consists of 2 sessions per week for 12 weeks alternating between 45 minutes sessions and sessions of one hour or more. The program varies between light intensity, medium intensity and high intensity sequences.Make sure you respect the different intensities of the workouts. Indeed, the length of the workout, more than the intensity, will affect your weight loss . On your personal info page in "My Training Documents", you will find the recommended Jiwok diet associated with this training created by our nutritionists.
Make sure to adjust your bike to your size (height of the seat and of the handle bar, and if possible the length between the two). Remember the different adjustments corresponding to the different workout intensities so as to not waste time between sequences. Try to maintain a smooth pedal stroke ("pedal in circles") meaning your downstroke should be equal to your upstroke.Make sure you drink water not only during the sessions but also between sessions. Stretch after each workout so you can optimise your recovery.From the start, control your breathing while inhaling and exhaling deeply from your abdomen and thorax. Ideally, try to workout on Wednesday and Saturday.During a weight loss program it is important to drink a lot of water, eat slowly (chewing food completely before swallowing), avoid carbohydrates in the evening (focus on vegetables and meat or fish), and banish sugar and cheese. In this program, it is very important to follow the diet recommended by Jiwok.GOOD LUCK.
