This mindset shift will make getting fit SO much easier. 

Generally sound advice Leonard, although I'd caution against the 'exercise every day' part because received wisdom is that we need to take rest days too - 5/7 works for me. I additionally sign up for the occasional event like sportives etc. because it gives me the motivation to keep going, but I know that's not for everyone. As someone once told me - you're already doing more than most by getting off the sofa and on to you bike - the rest's gravy😁.

As a subscriber and fan from Boston, first I say, I love your shirt! :) I really like the motivational way you put things and the long term plan, which is really key. Your videos show some beautiful areas and I definitely want to ride there someday! Keep up the good work!

All excellent advice! My situation, and possibly many others, is that I don’t have the luxury of rolling out of my driveway and back. I have to load my bike and drive 30-45 minutes to some really good paths, one of them 54 miles long. I used to ride on the roads in my area, but over the past ten years or so, it’s gotten so risky. We’ve had a 150% increase in vehicle/pedestrian/cyclist incidents in my area. Many of which involve hit and runs. The lack of integrity, the availability of electronic distractions and the increase in population have made my area a death trap for those trying to share the road. I have way too many things in my life yet to accomplish, and love for my family and friends to let some distracted, entitled driver checking their Facebook selfie likes, take that away. The closest and most desirable bike rides for me are a 30 minute drive away. $6.00 one way in tolls involved as well. I envy anyone that has the luxury to leave directly from their home and enjoy a great ride and increased fitness levels. I would move tomorrow to your neighborhood if it wasn’t for my wife wanting to be near her humongous family. I do appreciate your encouragement and advice, I just wish that I could take advantage of it. 😢

Excellent Leonard.its been a while since I last tuned on to your channel. It looks like you have improved year after year, great posture and cadence🏆

'Solid information, Len. First thing to do is search your day for time to work out. No excuses, find time and lock it in. (any amount of time will do even if its 20-30 minutes). For me it's mornings. I have a 2 hr window every morning of the week except Sunday. Right now I'm training for the spring/summer riding season, which is cross-training, lots of turbo trainer and some outdoor cycling (weather permitting). Most of the time I workout a little over an hour a day of that 2hr window. The key is consistency. I call it being in the "zone". When you're in the zone, the mind and body are on the same page. Diet plays a factor too, but I won't get into that here. None of this works if you don't find the time to be consistent. Oh, BTW I'm 6'5, 230lbs and age 64.

Strict carnivore diet, once you shift into ketosis the pounds/kilos will begin to fall away within weeks, fatigue will ramp up initially then drop dramatically 🚴🏻‍♀️

That level of strength training doesn’t translate well onto cycling. It’s why pro cyclists struggle to lift a phone book 😂

Phone book? What's that? How old are you? ha ha! Love your videos!

Let enthousiasm be your motivation, then fitness will follow. If you do not like cycling in the rain, then do something else.

Do they still do the 2lb bags of sugar in the uk? For every couple of pounds you are overweight imagine strapping one of those to a belt around your waist. So if you are a stone overweight you must strap 7 bags around your waist and then go on a cycle ride….does that make any sense? The person who said you can’t out train a bad diet was spot on imo 😊

If I can add one thing, it is incidental exercise such as riding to work or walking to the shops. You don't have to do it every day, and it reduces the time required, it can even save time depending on your situation. You may just find if you get used to doing it occasionally, suddenly you are doing it all the time!

CICO…calories in calories out….why don’t a lot of people get this simple fact…it’s a combination of diet and expertise…sorry but it’s not possible to be fit and fat…..great video though 👍👍👍

I cycle mostly for my mental health.

As always it depends on individual goals. If it's to lose fat/weight then heavily restricting carbohydrates (bread, pasta, potato and rice) and removing sugar from your diet will help the most by far - you can't out train a bad diet. Also two variations on a couple of words helps my mental mindset - Don't use the word diet, use the word nutrition and it's not excercise, it's training. Lastly, I watched an Arnie motivational speach early last year and he essentially said you're not going to achieve anthing sitting on the sofa at 10pm watching netflix and eating chocolate - go to bed early then get your arse out of bed early in the morning and get yourself to a gym, so that's what I did for coming up to a year now, 5 days a week at 6am. Anything and everything is achievable if you put your mind to it, form the correct habbits and you've got to really want it. Love the beautiful videos - keep up the great work. :)

...its me again - the annoying one... Yes cycling is a good start - specially if you are overweight like me... but running was my thing back in the days .... up to 15 y ago... then I stop training good and was at 132kgs at 63 years in 2019. So I started gym - running at mill and weights and also walks at night - it went pretty fast down to 120kg in 4 mnths and much better shape - could run 8+km/h for a while - 30 min or so. The corona strike - so no more gym. Bought a used light carbon hardtail and started cycling - this was March 2020 - by July I did 50-90+km rides in the forests on dirt roads with a lot climbing. was 117kg at lowest and in good shape then - but still 20+kg overweight. In the fall it was less cycling - it was too much and I got tired of it - and some problems with the bike too. June and July had 35 and 39 hour of training - 90% bike. The fall was less traing and i gain up ti 123-24 kg - but did something so didn fell off totally. Last 4 mnths was 12-17hrs pr. mnth total year 255hrs. Winter I did some skiing first time in 20 years and found a severe lack of ski-stamina and also balanse and coordination. Was a fairly good skier and could easy do 30km Sunday tours in the forest before. Jump to Nov-23 - I decided I needed to come back to running; it is the most effective form of exercise and a basic skill -that will not hide your weight. The elephant is the weight - those 20+ kg is the real problem. So now I do gym - treadmill and weights again - and take the running serious - the goal is 10K in 60 min at the treadmill. If I can make that I will be able to make running my no. 1 training and have weight training as the 2. Cycling/skiing will be used 1-2 times a week for longer distance and touring in good weather. Of course I have to diet - 16hrs not eating is the way I try it - seems to work. Then I will do 4-5 workout at gym 1 hour 60% running - I did the first 60min test at the mill - 6,8km goal for January is 8,0 km in 60min. And i hope to make 10km in 60 min late May at 115kgs. Use Strava - very useful to see the progress - and also weights is easy to measure progress. As one of our best skiers put itM 1. pri is continuity - do something - dont need to be hard every time -as you state in your vid . 2. is variation 3. is progress.

Losing weight is 90% diet. Put the right amount of clean food in and make that your main habit and the weight will drop off with no effort.

Thanks for digging up those old videos of your workout as a younger man. I, too, have joined the Over 50 Custard Club. It's easier than working out.

Your coaching skills are quite good. I think you should think about doing more contents of this nature. Furthermore, not much of its kind are available. Good job.

At 63, I'm never going to be bulked and ripped like the guy ion the opening. I'm not overweight per se, but at this writing I'm just a kilo or so short of the heaviest I've ever been, and I don't look very good in my mirror. Over the decades I've learned that I will never get fit by doing something that's not enjoyable at some level. No amount of results is worth spending hours doing workouts I hate because I simply won't do them.

Unfortunately diet and exercise go hand in hand . I changed my diet due to my diabetes and dropped 50 lbs and my bike riding became easier therefore more enjoyable.

Well said big fella straightforward, honest guidance for the average joe like me who has Flabdominals not abdominals

Weight loss starts with a great healthy diet not a crap diet and trying to loose weight with exercise. Honestly a good diet and walking 2- 3 days will work but will take some time. Good luck!

Another good one, Leonard. Cycling has dramatically improved my health outlook (physical and mental). One thing I have found I needed to do was a bit more moderation in lifting my fork up to my mouth - that worked wonders, LOL. At approaching 70yo, it takes a lot more focus to make strides. Happy New Year to you.

As always, great advice from Leonard. Hopefully you will inspire lots of folks to get off the couch, and go outside to walk, ride and or do some weights. Its all good medication.

I didn’t realise you were filming my workout 😅

Never really being a sack of custard, I belong in the medium fitness group. Just in case, I have a 24x36 granny gear on my touring/rando bike. Never fail on hills at least!

How are you holding up Leonard? Did you manage to stay active? Also, what's a phonebook? 😅

when i started this journey in 2009 at 409lbs smoker with a bad back, resting heart rate near 100 i was speeding towards an early grave. when i started my first walk was relatively flat but only 1/4 mile. I stuck with it setting little achievable goals. heres where we differ. physical fitness != weight or health fitness is the ability to do a task. i was fat but fit, by the time 2018 had rolled around i was able to do 20 mile days backpacking on rolling terrain, mountains still posed the biggest challenge, gravity is tough. i had bariatric surgery last may and went from 342 to 199lbs and i am 6'3" my resting heart rate is in the mid 40s, i am still not fast but i can set a pace and stay there all day. im looking forward to this cycling season and backpacking season, 3 to 4 day backpacking trips are what i enjoy, cycling is a tool i use to build the cardio to sustain. yeah my first few hikes will lead to very sore legs but only once or twice then im good to go for the summer. but yes you are right, something is better than nothing. a running plan i seen was so simple, step out your door and run for 60 seconds, if you feel good go further, if not stop and go home. consistancy is the key to progress. being overweight from birth till recently has given me a perspective people who have never ben fat can understand.

Well put. I thank you for this. All I need to do is purchase a bicycle,walk,& go to my gym 2 days a week. At least that will get me started. Thank you again

"Billy Big Bollocks". That made me laugh better than anything else today! When I was out on the bike late afternoon today, kind of uncomfortably since I could not get warm enough. the Muscleman montage made me think of that fable about the skinny kid and the body builder and how the body builder was so unnatural in his movements that he couldn't run worth beans. Point being that it's better to be Mercury or have closer to those characteristics, than to be like Atlas the God, or Charles Atlas for that matter, from comic books adverts. Besides the fact that these muscle boys quite often slack off if it like high school football jocks do, keep eating like they haven't, and become like Al Bundy for the fat and flab.

You talk the talk but don't seem to be walking the walk 😂

Good talk. Playing the long game is the clue. This means consistency and as we get on a bit, managing injuries properly becomes important since an injury or even a niggle can take you off the bike and messes with the program. Have a big goal, big being entirely relative of course. Maybe climb that hill you've been avoiding. Ride further than you've done before perhaps. Whatever you do, it needs to be fun not a chore. Carve out the time in your day to ensure it is, maybe take a new route, go exploring do something different. But definitely do it. 30 minutes to an hour or more a couple of times a week will make all the difference, guaranteed. And remember it never gets easier, just faster - maybe. Actually it does get easier, you'll be amazed how much after a while.

agree biking is a good way for us over 50s to get fit. I used to run all over trails and across town but now my poor joints won't take that abuse. Quite glad the biking was still an option (but dang hip is giving me troubles this year trying to pedal that heavy winter fat bike)

Calories and calories out, cardio. The only way you can lose weight. We must create a caloric deficit.

Consistency is key. It’s one of the reasons I cycle all year round, those little 10-15 miles in the week in the winter and still some longer rides at weekends keep the legs turning

😊❤

Your an inspiration Leonard too us mere cyclists l,m 72 and love it on my bike not just to keep fit, mental health,and to me Fun....

Super advice! Starting to going back to spinning classes and other tings next week. Happy New Year!

I think you're right iam 65 now and i get out on my bike for the fresh air and as you say for the ride and mental wellbeing nead to loose a few kg but its hard at times but the plus side it helps me stay pretty fit and definitely helps me stay sharp when I am out on my motorcycle love your vids

No point preaching to me Leonard, I ALWAYS hit the numbers at the Gym every time! 238 for a Snickers and 254 for a bag of Maltesers. 😁

I feel a person will get farther along at an easier pace if they first develop a vision of who and what they want to be. You have to have a mental vision of yourself before you start trekking off somewhere. How will you ever know you have arrived without a final destination? Writing your vision down with some small first steps (goals) toward it takes the end result out of the mental into the physical world. Writing on paper is important. It's your start to who you are. A simple starting goal to begin that vision may be of fitting back into those jeans so losing only 5lbs or 1/3 stone is all it takes or a max total of 15 minutes workout in your desired area. Another goal could be to exercise enough (20-30mins a day) to energize your outlook and assist your thinking process in your vision of reaching 2000 FIDE in chess. Lots of people don't understand that exercise assists your goals in chess too. Granted the small goals are a starting step and it is up to you to consider another loss of 5 lbs or another 15 minutes after that. Keep your eye on your vision, day and night and the motivation and action will come automatically. When you lose vision, you'll lose your goal and you'll have to donate those pants and that chess board. This advice applies to me just as much as to you.

Weight loss is not a diet. It's a way of life and habits. A diet is a short thing. Lifestyle is the way you live. My biggest downfall was sugar. I cut sugar and my life changed. It's a lifestyle change..do I want a cake or cookie or a fruit or veggies. I never thought I choose a quick apple or carrot and celery over a quick cookie or bar. Riding a bike doing yard work or a good walk is exercise and really gets your mind into appreciating the world around you.

I used to mountain bike before it became fashionable back when i was in my 20's. Now in my mid 60's and 2 heart attacks later (genetics apparently) i'm back on an ebike (where i live its very hilly), i'd love to go back to a normal bike but scared to overdo it. The problem where i live is i cant leave my ebike anywhere cos if it aint screwed down, itll be gone in 2 minutes, thats if i dont get mugged for it. Drag.

Happy new year On point as ever … have a great one and share it with us You’ve inspired many

During winter my regime is. Ride indoors 1 hour, 5 days a week. I day stretching and light weights follwed by one day of rest. Walk the dogs 1.5 hours per day. This seems to maintain my fitness until Spring when I can ride more.

Thank you so much for this post. Lots of good information. Happy New Year and I ope you keep posting.

You have to find some exercise that you enjoy doing otherwise you will never get fitter.

How much weight have you lost since you started cycling?

I always find your videos motivating, never more needed than in January. I'm in the 60 plus club and under 10 stone. People assume that I'm fit because of my weight; not so, fitness has been and remains a struggle and I haven't aimed to lose weight - it's not without its problems. Thanks for your straightforward advice, keep on keeping on 🚴‍♀️👍

Atomic Habits is a great book to get into the mindset of, “consistency trumps intensity” for fitness.

C'mon Leonard make the extra effort to shed some LBS and of course document it in your vids. You'd be delighted with the results and how it would positively affect your health and cycling ability. It would also be an inspiration to those 'larger' cyclists out there who follow your channel. 🙂

In the dark, cold and messy days of winter motivation is difficult. But, as you said, keep doing a moderate amount and you can overcome the excuses not to get outside. Here in Canada we do get some snow but mostly messy mush and rain/snow mix. I ride a heavy fixed gear bike with wide tires and fenders to keep dry. The other day I rode the spring/summer commuter which is about 2kg lighter. It felt like it was pedalling itself. So in the spring getting out on a light road bike feels so much easier because of the consistent work over the cold months.

My first step is to get off the couch, walk to the trailer, and confirm that my Trek is still there. Stay tuned!

I see you put my weight training vids to good use.

Well said Leonard. Happy and healthy New Year.

Have fun on the bike and keep at it 😊 helps mind and body 😎

My regime for staying fit and slim is at the moment in the cold weather, cycling on zwift at my aerobic threshold of 170 bpm, creeping up to 180 bpm by the end of an hour ( just did 24.7 mph average for an hour, within those parameters )I do this every other day, with a day in between to recover. I also calorie count separately to keep my weight optimum, exercise alone, does not make you lose weight. On a news article today, it stated that obesity is the number one underlying contributary factor to all cancers, trumping historic favourites like smoking and alcohol etc. In the 1970's you would suffer a 1 in 10 chance of getting cancer in your lifetime. Current figures suggest, that figure is now 1 in 2 / 3 because of the serious obesity crisis we now have. I am glad to report that my weight now at 65, is almost exactly the same as in the 1970's, with a bmi of 23. It is a matter of will.

I agree 💯 %

Good advice!

I’ve been watching your videos for a few years now, seen you go through some different phases. I’ve been cycling, running, swimming for years, but then about a year ago, I tried a serious attempt to looking at how much calories I was taking in and how much I was burning. Turns out my estimation was grossly off. My intake was way more than I thought, and my perceived effort out was also way off, and I was burning way less than what I thought or felt I had been doing. When I adjusted my caloric intake, I actually started loosing weight, and its just been so much more enjoyable existing, doing all my cycling and running with out all that extra weight, 10kg less, maybe another 2-3 to go, but feeling so much better. Faster, look better, feel better… only benefits really. Anyway you are already looking fitter than a year ago, so keep it up, but perhaps take another stab at the calorie in, calorie out idea. I remember seeing in another video of yours, that you like your red wine and indulging a bit. Anyway, I think these need to go hand in hand, you cant really out exercise a bad diet or such. Keep it up Leonard.