How to Lose Weight and Get Fit on a Mountain Bike (Part 2)

Come along for part 2 of this ride where we explore how you can loose weight on your Mountain Bike. We'll also take a look at how your body harvests energy from different foods and how your body stores and uses that energy depending on the intensity of your rides.

[@darwinrides1688]

AdvoCare® Spark®: www.advocare.com/170430158

[@davidhartl4013]

I think this was the push i needed to get back on the bike! Used to ride about 60km every day when i was in the army but when that period came to an end, so did my sports activities. Got an office job now, barely get out of my couch... I now have the chance to choose a great new bike via work and i feel the thrill to get back out there! Lets get rid of those extra 40kg i put on since i left the army. Thanks for the great video man!

[@jordansutton8583]

im on the same boat my man

[@IGLESIASVEGA]

- sharpen your discipline (typically by giving up an indulgence) - set a goal, a SMART goal - write it down, stare at it everyday! - try to ride in zone 2 or 3 of your max HR (get a heart rate monitor) - best time to ride is early AM, before breakfast - don't have to do crazy diets, there are no cheat days - food is fuel, it's either burned or kept somewhere on your body - move more, eat less - this is a long process

[@darwinrides1688]

That just about sums it up! Keep spinning!

[@joeh5710]

Your videos are great, especially when you look at them being 4 years old. Great production quality and even better information.

[@darwinrides1688]

Cheers!

[@thetwowheellifeplus4065]

This makes sense. That is always my weight loss plan when people ask. I always say don't eat and exercise. I don't want that taken 100% literal, but it fits exactly what you say. I really learned on this video about zones. That makes great sense. Now I have to learn to slow down. My mind set has always been 100%. Lift weights till it hurts, ride till you feel like your going to fall over, eat the whole damn pizza instead of a slice, etc. I have to learn to draw everything back and chill out. Anyway great video. Once it warms up here in CO I am going to try some easy morning rides.

[@harveyyoung533]

I’ll be turning 60 in January and am about 2/3 stone overweight, I run regularly but am going to concentrate on my mtb riding to improve my fitness and endurance and lose weight 👍

[@darwinrides1688]

2-3 Stone can evaporate pretty quickly - Good luck!

[@coldsteeloffroad]

I appreciate your candor & sense of humor. You're alright man 👍🏻

[@darwinrides1688]

It was a fun ride!

[@kylepiglowski5308]

Hope there is still a part 3 coming.

[@868_4_Life]

Saw part 1 of your vid and I was COMPELLED to look for part 2. This is excellent. Love your attitude and your approach. I am 49 years old, 5' 10 and weigh in at 240lbs and just getting started...again. Gonna ride till the wheels fall off. Started at the beginning of the year and I am noticing a definite change in mood as well. All for the better. Also using MyFitnessPal and Strava to keep track of my food intake and exercise. I also have a Polar heart rate monitor and I have noticed if I ride for 90 mins my average caloric burn is any where between 770 to 890 on the Polar. It is ALWAYS less on the Strava app. I agree 110% with everything you said here. This is good stuff. Keep it up.

[@darwinrides1688]

Thanks for the positive comments. Good luck with your goals. If there is a secret to reaching them, its 'consistency over time'. Don't be in too much of a hurry, and you'll get there faster!

[@BrianRPaterson]

Trini. You are spot on. I did pretty much what you are doing - riding with a Polar, calorie tracking, etc - and it worked. I'm 58 and 5'10."' A little over a year ago I weighed just over 200lbs. Now I'm 160lbs. BTW: I think you are right about Polar over-estimating calories burned. Then again, it does it consistently, so it's a useful metric that helps me track how much effort I'm putting in. Live long and keep riding!

[@dcmsr5141]

Just subbed, enjoyed the information. Great description of Zones!!!!

[@DavidJones-ie1qp]

Very good video-thanks for making it. Taught me much and gave me material to go forward and study. Much thanks.

[@leegandysdroid]

You just HAD to go and specifically mention french fries, didn't ya? Ouch..that's my weakness. I have perfect trails for exactly what you are talking about...and I've lost "weight" riding, but now that I'm lighter, I want to turn my focus towards overall health and strength. Finding your videos was so timely for me. Thanks for sharing!

[@TheCaptainbarnacles]

Great video mate, thanks for creating it 🚴‍♂️💨

[@djuav]

Really enjoyed part 1/2, informative and not mind bending When it came to information like most videos I have seen! Thank you 🙏

[@khomol]

You are absolutely spot-on! I’ve been on a journey from January to June and I’ve hardly lost any weight, I’ve been doing high intensity, I’ve been doing long distance, I’ve been doing running cycling and hillwalking. But I haven’t lost any weight due to the type of food do that I eat. I’ve been intermittent fasting and binge eating. At times I’ve put on weight. More recently I’ve been doing less exercise intensity but increasing the times and this seems to help. I’ve been eating in moderation and getting a higher mixture of vegetables, this has also helped. Next thing I would do is take your advice and do less intense exercise whilst fasting as this seems to make a lot of sense.

[@5492sparky]

A great part two. Have subbed. 👍

[@verdonrocksphotography3510]

Watch both your videos and there is lot of wisdom and pointing on my many mistakes,,,,, riding awful lot and still gaining weight/muscle, got to slow down, damn it with my love for aggressive riding, thank you, cheers V!

[@Lovelyone1]

Why is this soooooo good???!!! This has seriously been the best exercise/diet video I have seen. You are so good at explaining things. Thank you!!

[@edwardloya8381]

I’m in the market for a fat tire mtb. I lucked into finding your channel today. Keep up the great work, happy riding.

[@AdityaSingh-oy7dw]

Saw your part 1 & 2. Your videos are very helpful. Thank you. Love from 🇮🇳

[@richncolita6782]

I enjoyed the videos, and yes I agree that eat less and move is the key. My problem is portion control and your videos have inspired me to cut back, move and eat less. Thanks.

[@limesinkmafia2556]

This is the best breakdown I have ever seen!

[@darwinrides1688]

That made my day - Thank you!

[@justinmcdonnell3167]

Great video. Good information

[@nettarose9310]

Very informative Thank you

[@pastorfrench02]

Great job!

[@DavidJones-ie1qp]

I like the fact you don't have many views!!! This is like finding a zone of gold that no one else has ever come across...

[@darwinrides1688]

Thank you! I think...? I had to take a break from the channel to focus on actually training rather than just talking about training. There will be more videos coming. Thanks for taking the time to comment.

[@UnitedDestinyEntertainment]

awesome video

[@misterl9850]

damn! your videos are so motivating!

[@darwinrides1688]

Glad I could help!

[@masic78]

Great video finally someone is giving the right advice to combine exercise and changing diet the right way achieves the right results!!!! On,y thing I would disagree with is that changing the diet should include healthy fats not cutting all fats, and it’s sugar that’s the problem more than fat consumption per se

[@kevinreeeder82]

Your an inspiration

[@darwinrides1688]

Thank you! Good luck with your goals!

[@Britishdave09]

Great video. Honest and real lifestyle advice. As the cliche goes, you can't exercise away a bad diet. I find that anyone who's overweight is regularly indulging in something too much. It could be candy, chips, soda, beer, fast-food, portion size or simply, all-of-the-above. I consistently bike, high intensity over 400km/mo, but had to truly analyse my diet to see what was sabotaging my body fat goals.

[@darwinrides1688]

99 ddmirror Cliches are cliches for a reason. My self-sabotage tends to be portion size (and that ever present bowl of M&Ms)

[@jjkatter]

Would like to see part III, etc.

[@maytheoddsbeeverinourfavor9040]

Where’s part 3? I’ve watched both of the videos and think they’re amazing. I love the way you explain things and make so easy to understand but still bring the science behind it.

[@darwinrides1688]

That made my day...thank you! Life got in the way a little, but part three is in post right now. Voiceover is done, and the clips have (mostly) been assembled around it. I expect to publish within a week (or so). Thanks for watching, and good luck with your goals!

[@maytheoddsbeeverinourfavor9040]

Darwin Rides thank you! I’m really looking forward to it.

[@boblarsen7984]

Great videos Darwin. I am enjoying and moving. i have a question. at 1:38 on the video there is a Polar item strapped to yoir stem. Would you be so kind as to tell me what it is. Thanks in advance

[@darwinrides1688]

It's a Polar M450. Unless you just have to have a Garmin (which you really don't), the Polar line of bike computers will do everything you could ever need (including 3rd party external Bluetooth sensors - like torque meters).

[@BillyGoatScruff1000]

What an awesome video :D

[@darwinrides1688]

Thank you so much! This one (Part 2) doesn't seem to get much love. More (as well as the long overdue Part 3) coming soon.

[@BillyGoatScruff1000]

@@darwinrides1688 Great stuff, Ill look forward to it, subscribed!

[@garybarnett1041]

The 'eat less' thing is risky because a s I found when I started cycling, I tried to eat minimal food, then I realised I wouldn't lose weight unless I fueled my body with sufficient food!

[@naimas8120]

Eat "less" fatty/greasy/processed food is what he meant. He even explained the need for protein and carbohydrates in fueling the body during biking, you probably haven't watched the video thoroughly.

[@weddiedon]

Is there a part 3????

[@basedaudio1]

I have a cheat meal once in a while.. it helps.

[@tryitall]

beautiful video.. sad to see you aren't posting videos these days..

[@darwinrides1688]

Thanks for the compliment!

[@foneflex]

Is there a part 3?

[@marcbonavia2347]

i loved it. it confirmed that what i am doing is right. i lost 4 kilos (of the 7) i want to lose in 2 months without much pain, but with much fun.

[@darwinrides1688]

Good luck with the goal. What will you do once you get there...? :)

[@marcbonavia2347]

@@darwinrides1688 Perhaps build some muscle. In any case, surely continue to have fun riding my bike!

[@lmtada]

I was starting to like Scotch.....My buds aren’t going to like me. Oh well. I’ll give this a go.

[@DavidJones-ie1qp]

Can't find part three?

[@ladytradiej8027]

So you said you race mountain bikes. Have you been racing for long? I'd like to get into a club too. Great vid, thanks.

[@darwinrides1688]

I've raced for a couple of seasons, and love it. I find that it provided great external motivation to get out and ride. However, the training can get monotonous. It also gets in the way of making videos. I decided not to race this season. I'm working on another video series and taking time out to simply enjoy being on my bike. Thanks for watching and subscribing!

[@ladytradiej8027]

@@darwinrides1688 cool! Thanks.

[@BrianRPaterson]

Hey. Great video. I only have once question. About your accent. Have you ever lived in the UK or hung out a lot with British people or Antipodeans? Every now and then you sound a bit British, to my British-ear anyway. Cheers

[@darwinrides1688]

I am now horribly {faux} embarrassed... I am a purebred, London born (ex-pat) Brit. I've been in the states for about 30 years. My accent has certainly slipped over the years. But...it comes out thick when I raise my voice...or on the phone.

[@BrianRPaterson]

@@darwinrides1688 I know the feeling. I left Glasgow when I was 4 years old and have lived in Hong Kong for the last 50 odd years. I have an ESF accent -- ESF stands for "English Schools Foundation" -- so I sound English most of the time. Except when I'm talking to my kids, or the dog, which is when the Glasgow comes out. I just got back into riding my mountain bike last year to cope with COVID and combat a widening waistline, so I've been watching KZbin vids. It's incredible what just riding your bike and eating a bit more strategically will do for you. I dropped over 20kg! Now I'm more or less where I want to be weightwise, I'm going to focus on getting a bit stronger. Thanks for the useful content. I've subscribed. Cheers

[@tammyalemazkour9308]

where do you ride at? I live in FL and just getting started, but some of the areas look familiar.

[@darwinrides1688]

Hi Tammy. These videos were shot at Jonathan Dickinson State Park, Battlefield Park in Jupiter, West Delray MTB trails and Arthur Marshall Federal Preserve (Everglades Dike). I live in (West) Lake Worth. See you on the trails!

[@H2Oto369]

This is a bachelor degree in PE in one video. Thank you

[@darwinrides1688]

Flattered. Cheers!

[@drivingteacher786]

Quick question, can I use bullet coffee before a ride on a empty stomach in the morning? I usually do 16/8 diet.

[@darwinrides1688]

Hi. If you usually substitute in bullet coffee instead of breakfast, then sure. Bullet coffee is really high in calories, but very low in carbs. Your body will burn mostly fats when you ride, depending on what you ate for dinner, and when. High fat/low carb diets can be void of some essential nutrients, so make sure you're getting everything your muscles need to repair and replenish themselves. Also remember that not eating carbs limits you to an aerobic, zone 2 (maybe 3) pace. You won't be able to metabolize fats fast enough to build much muscle. Matching what you eat to how you plan to ride is critical. Part 3 of this series touches on this. Good Luck!

[@akzork]

Never uploaded part 3 great

[@darwinrides1688]

Part three got interrupted by life...and I underestimated how much time I would pour into this particular obsession. There are a lot more videos coming. Good luck with your goals!

[@CarlosGarcia-tv4rk]

How long did it take you?

[@darwinrides1688]

April to Sept (6 months) - My external motivator was registering for my first X-Country race series (that started in Sept). Fear of public humiliation is a powerful motivator... I didn't win the race, but I was far from last. 6 months might sound like a long time, but the initial results are instant and instantly noticable. The gratification is adictive. Good Luck!

[@RobOngrui]

This is a really good video, but DO NOT cut down on healthy fats. Your joints will thank you.

[@XCBen]

Awh man. You stopped building this channel. What happened?

[@darwinrides1688]

Life happened... I have not quite given up on building the channel, but it proved to be a much bigger comitment than I had anticipated. Filming gets in the way of riding, and I enjoy riding far more than I enjoy filming. There will be more. I just need to find a balance. Thanks for the feedback!

[@SadBheeseChurger]

Will you still lose weight when you ride flats more often and less hills?

[@darwinrides1688]

I tend to lose more weight riding flats, and gain (muscle) weight riding hills. The secret really is in how (and when) you fuel up. Good luck!

[@SadBheeseChurger]

@@darwinrides1688 Thats nice to hear thank you for answering. How about the speed that you pedal, does it matter on losing weight?

[@darwinrides1688]

Depends what you eat, but no. Long slow(er) rides don't need specific nutrients, and can even be done fasted. High intensity rides need to be fueled and refueled.

[@SadBheeseChurger]

@@darwinrides1688 Thanks for the answer. May you live longer and happier :)

[@BrianRPaterson]

In the 1950s, my dad and his pals used to tour the Highlands of Scotland on 10--speed, steel frame road bikes loaded down with camping gear. He told me "Miles give you stamina, but hills build character!." I reckon he was right. He beat me up a 26km road climb when I was 32 and he was 60. I miss that man.

[@RuiPedroRocha]

Yeah but for how long should I ride in zone 2 to burn fat? 5 minutes? 2 hours?

[@darwinrides1688]

That all depends on what you eat, and when you ride. If you’re loaded up on carbs you won’t burn much fat riding in any zone. Fasted and riding in zone 2 you’ll burn fat almost immediately. Good luck with your goals!

[@RuiPedroRocha]

@@darwinrides1688 thanks for the quick reply. But why do I have the feeling that even if I ride fasting I'll need at least 30 to 45 minutes to start burning fat?

[@darwinrides1688]

​@@RuiPedroRocha If you're fasted, your body is already metabolizing fat. Your body will retain about 2000 calories of sugars for vital body functions, which you will start to tap if you ride too hard. But in zone 2 your body is quite happy burning fat right out of the parking lot. If you are NOT fasted, you're right; you'll need to ride hard for 30/45 mins to burn through your blood sugars first.

[@RuiPedroRocha]

@@darwinrides1688 after some testing I'd like to detail further this exercising fasted topic. In upper zone 2/lower zone 3, for 45 minutes, I don't sweat or even have a noticeable change in my breathing so how is it possible that my body is doing "anything special" let alone being burning (just) fat...?

[@darwinrides1688]

@@RuiPedroRocha If you are exercising (in any zone), you are burning calories. If you are fasted, the only calories you can burn come from fat. Try getting into zone 4 or 5. You wont be able to stay there very long before you hit a wall because you don't have carbs to burn. You have to slow back down so that your body has a chance to metabolize fat (which is a slow process). Fasted...you can ride in zone 2 all day (as long as you can stand to be in the saddle) without breaking a sweat. You could burn more calories by riding high intensity intervals, but you have to pre-feed those workouts, which can get tricky.