Tone up not to lose weight

[rockyraccoon]

I'm skinny (6'1'' and 11 1/2 stone). I don't really need to lose any weight.. I am cycling for fun and fitness.

I've started using my turbo trainer everyday day between 1h and 1h 1/2. When I'm off work and the weather permits I ride my bike outside.


On the roads I do anything between 10 and 20 miles. Using the turbo trainer I do about 15 miles (90 rpm interval session alternating resistance).


In average I burn between 350 and 400 kcals each time on the bike (just over one hour each time).


The training is basically to tone up (not to lose weight or inches anywhere).


I also have a heart monitor to use but I can't get my head around a suitable zone for myself. Anyway, what's the best way to go about doing it? Since more calories have been more out than in lately should I also change my diet?

 

[subaqua]

you will only be toning up the muscles you are exercising. in this case mainly the legs

you need to do some work on the other muscles. sit ups ,crunchies(not the honeycombed centre chocolate bar mmmmmmmm )etc are good for the abdomen. i have started to use 2 bags of sugar ( one in each hand) to do arm muscles etc.

 

[Garz]

Cut down your time on the turbo and go for interval sprints. Do your longer rides on the weekend/outdoors. Mix it up by one week go for a run, then next do circuit training during the week. I think if you want to build up power (as maintaining weight doesn't seem to be a problem) then you need to work on sprinting and building up those fast twitch muscle fibres!

 

[rockyraccoon]

thanks.. I'll include some climbing hills when outdoors and also some extra exercise such as sit-up, crunch, press up etc

cheers