Q: Hey Mike, I'm a big guy, about 235 lbs with minimum muscle. I need to lose weight. The full-scale dumbbell-only program I found of yours eventually lost my interest, as did the no equipment routine. I live in a rural area with lots of hills, and I was wondering if I biked for a certain distance and then just did upper-body related dumbbell lifting if that would be sufficient enough to lose weight?

If I did the biking, should I work my way up in distance? Right now I can't go too far before my legs start to feel weak and like Jell-O - for lack of a better word. Should I try to get a half-distance so by the time I get home again that's when my legs begin to give out? I'm not sure how to go about a bike/weight lifting combination of a routine. Could you write something out for me too?

The other big problem is the over-eating of chips and over-drinking of pop. There is a store right beside me (go figure, for such a rural community... had to end up beside a store...) and I always eat chips and drink pop for the conveniance factor. A bag of chips or a chocolate bar is so much easier to grab, and I'm not sure what else to eat for a quick snack or for movies etc. Pop is the same thing - convenient. Any tips on how to end the cravings and any easily (and quickly) made snacks or lunches I can eat instead. I'm a busy person...

Thank you very much,
Matt

A: Yes, you'll definitely be able to make very good progress with biking + upper body dumbbells. And yes, you should ramp up your biking gradually, doing as much as you reasonably can -- your strength and endurance will improve fairly quickly and you can increase distance and/or speed as they improve.

As far as the actual program, it can be pretty simple... every other day (unless you're still sore from previous session) do this:

• Bike, build up gradually to 30 minutes. Once you reach 30 minutes, increase speed so you cover more distance in the same time (safety first, of course, don't go fast unless it's safe).
• Pushups. 3 sets to failure. At your weight pushups will be quite challenging and you may not be able to do even one full pushup in the beginning -- that's ok, do partial pushups (don't lower yourself all the way) and your strength will build up.
• Pullups. 3 sets to failure. Same comment as for pushups, except these will be even more challenging. Do partial pullups, or leave your feet dragging and even pushing off a little bit from a chair, or start in the pulled position and lower yourself slowly. Again, it will be very difficult at first but as your strength improves and your weight drops these will be comes easier and easier. If you do not have access to a pullup bar then do the dumbbell rows (next).
• Bent-over dumbbell rows. 3 sets of 8-12 reps, to failure. Do a set for one arm, then a set for another arm, then go back.
• Dumbbell shoulder press. 2 sets of 8-12 reps, to failure.
• Dumbbell bicep curls. 2 sets of 8-12 reps, to failure.

The diet however is going to a different story. You HAVE to get a hold of your cravings. Keep baby carrots and some bottled water with you all the time so you don't end up munching on junk food and pop. Also you need to keep healthy food around the house and maybe pre-cook it so you have no excuse to eat junk. If you haven't already, read my nutrition article, and try to adopt as much of it into your daily diet as you can. Obviously you won't follow it exactly, but do your best, especially with the types of foods you eat.

A tuna sandwich on a whole-wheat bread with a little bit of mayo is not the perfect meal, but it's still TONS better than chips. You can make a sandwich quickly and take and eat it anywhere. When you have time to sit down and eat at home, try to eat lots of green salads with some grilled chicken and a bit of homemade dressing (preferably olive oil). For breakfast, have some old-fashioned oatmeal with some bananas or strawberries and maybe an egg omelette (just use very little oil for the omelette). Good luck!