My current workout

Here is what I am doing

2x times a week I lift – focused on upperbody – chest, biceps, triceps, shoulders, and back

2x times a week – abs

5x times a week I am riding a bike – 47 to 50 minutes –my current goal is 400 calories and 14+ miles on a  cybex bike (http://www.cybexintl.com/products/cardio/750R/intro.aspx).  Goal is to ride at a level 6 to 7 with 100 rpm steady pace. I alternate between two programmed workouts

The bike workout has three segments –

1. warm up first 5 miles

at 2.5 miles I start hydrating and at mile 5 turn on the fan on low. It helps sometimes

2. Miles 6 to 11 – the trip of hell – really about grinding out the miles

3. Miles 11 to 14+ Bring it home

For music, I am all over the pace. I have a workout mix on my mp3 player but I am just as likely to pick one artist for the day (like Pearl Jam).

I am also adding physical bike rides to this as additional workouts. These are more just for fun and to enjoy my results.

I am playing golf but not walking – frankly my legs are beat as is.

This schedule is intense – takes time – but the results have been great. I have worked to this intensity – adding both time and miles to the rides, and adding new levels (rode one at a level 8 earlier this week for an hour).  But it’s working – I am both losing weight, while maintaining upper body strength and gaining lower body muscle. Excited to see how this looks in a few more months.