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180cm, 95kg.
Target weight 80kg by end of February
I’m a paraplegic rider and I’ve had a shoulder strain (from getting into a 4wd) the last six months or so and put on about 10kg. Finally got back to riding the last couple weeks and Can’t get my suspension working with the extra weight. After a few friends had great results I’ve taken the plunge and got on ‘the jab’ for 3 months to give me the help I need. I know it’s probably cheating but just a little medication, a little exercise and good food I will hopefully be fighting fit soon.
and get back to fitting into my gear properly .
I've lost 43 pounds since August 3rd. My wife (who walks/exercises every day and watches what she eats) had to wear a foot boot for a torn planter facia in her foot was very concerned about putting on weight. She signed up for Weight Watchers that day, and me- easily 50lbs overweight had no excuse not to join her.
I'm not here to sell anyone on Weight Watchers or any program in particular for that matter- but considering I had tried everything over the years from busting my ass at the gym, restricted diets, fad diets, weight loss pills, weight loss shots, etc- here is what I found that has worked for me that I certainly give credit to Weight Watchers for:
1) My wife had previously used W/W (Wight Watchers) and I had laughed at the point system it is based on as per your age/ height/ weight and desired weight loss goal... You can eat whatever you want as long as you don't exceed your daily points. Sound crazy..?? Well it works if you are serious about it. The points system - in short- is that you are going to quickly learn that you can eat and actually enjoy everything you eat because sticking to the points daily will steer you of sugars and processed/boxed foods. You will be eating proteins (chicken, fish, beef, etc =0 points) fruits and vegetables (0 points). You will watch your carbs for sure and find suitable replacements (potatoes = 0 points).
2) We walk daily- but besides some recreational bicycling and hiking and very modest gym time (usually just cardio)- we have not killed ourselves at all... In fact, I'd probably be an easy couple pounds lighter at least if I upped my gym routine to 2 days or so of moderate cardio a week.
3) Here is the "absolute HARDEST" part... RECORD and TRACK EVERYTHING YOU EAT!! All meals every day to include a Halloween piece of candy, or a beer or two on a Friday night and don't let up on doing this!! W/W has a great app for tracking your daily intake with a wealth of nutritional info on more than 1,000's of foods. I can say this- just the other day I was about to eat something I would have easily thought of as "healthy" only a few months ago only to find out it contained nearly half my daily allowance (points)... I passed on it... so knowledge = good sustainable habits.
4) My goal was 50 lbs off my body and I'm now only 7 pounds away... I've tried everything and this works for me. It's been fun and its been easy and nothing I wore prior to August 3rd fits me anymore. I will continue this beyond my 50 lb milestone and will be setting a new goal beyond that.
Whatever you do-- good luck! I'm 56 and still learning but I can tell you that weight loss is something totally achievable if you really want it and so worth it... I feel great once again!
Shooting for 315 bench, 405 squat, and 500 deadlift by the time winter ends. It won’t help me on the bike I just like lifting big stuff
Not cheating, it's just another tool.
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My wife has done it couple times as well, and I had the same thoughts. Thought it was silly at first glance, but a week in and I was asking her what she was at every evening like I was interested in how "the game" was going. I think I am going to take part in the next round (probably coming for a new years resolution lol). The fact it turns it into a game works well for me. Cause I REALLY hate losing.
This is spot on for me, except I am 44. I haven't ridden in about 2 years even though I have a crisp 05 RM 144 that is ready to go. I lost the desire to ride around the time Jesse Nelson got paralyzed, but forged on for a while. Then eventually watching the injuries continue I just lost interest. My main concern was that I don't know how to not give 100% in race situations and I had reached a point in my riding that I felt trying to push any harder to go faster just wasn't worth it. Basically my mind wasn't in it anymore. I'm starting to get a little itch again, but I think I'm just going to ride practice days and enjoy riding with very limited racing. I know my health has suffered dearly, not having anything to motivate me to stay healthy, so like you guys I'm in. Gonna head to the gym this evening and start my new years resolution early. Not really looking to gain or lose weight, just work on getting my cardio and muscle back. Here is me wishing everyone starting this journey good luck. Looking forward to checking in on this thread to see everyone's improvements.
Did arms today, legs tomorrow. My gym has some concept 2 rowers, any good starting workouts on one? Would like to finish my workouts with a cardio workout on the rower. Just have no idea what I should be doing or shooting for as a good workout.
Ps.....my whole upper body is JELLO now, dreading the soreness tomorrow!!!
Linked should be fixed
I was going to weigh this morning but I screwed up. My allergies kicked in yesterday, I have really bad allergies, from ragweed to dust mites. I made it to the gym but by 5-6 yesterday afternoon my allergies were bad, cold flu like feeling they are so bad. Went to the store and bought a six pack of Ultra’s. Probably didn’t throw me off too much but helps me forget how bad my allergies make me feel. Allergies eased up. Meds kicked in. Headed to the gym about one, I hate it I broke down and drank a few beers.
I’ll probably fast again today and eat tonight or in the morning, then weigh in the morning.
The 4-6 pounds I’ve lost in the last week or so are showing up, pants are a tick looser. If it doesn’t rain tomorrow I’ll head to the track, will see if my moto pants are looser too.
59 years old here, 5'9" weighing in at 185 with 10% bodyfat. Losing weight is all about a caloric deficit, figure out what type of meal plan you want to follow, calculate your macros and weigh/measure each meal. For me i follow i Keto style diet with very little carbs.
It's going to sound really simple, and I was skeptical when this was suggested to me 30 years ago, but it worked.
Try eating a teaspoon full of RAW, local honey every day for the next year. Put it on cereal, in your tea, etc...
I lived in Novato, CA for 2 years. It's super green up there.
The first year, I was running a lot, and fast, sub 7's for 3-4 miles. When allergy season kicked in, one day I could only run a half a lap on a track, then had to stop, because I was winded, from allergies.
Someone recommended local, raw honey. I expected it to not work, but what the heck. I gave it a try.
I put just 1 teaspoon in my tea each day.
The following year, it rained a lot, and it was reportedly a far worse allergy season than the year before.
I was hardly affected at all.
I hardly use honey these days, but I still no longer have much of a problem with any pollen. I do occasionally, but not often. I probably should do this again.
This isn't going to help with dust mites, but for environmental allergies, it worked very well for me.
My theory is that this is how God designed things, so that we'd get accustomed to our environment.
Until the last 100 years or so, everyone sweetened their food with local honey. It was almost impossible to import it from another country.
So, if you lived in one area, and used local honey, it would get you accustomed to the local pollen.
If you moved somewhere else, you would naturally sweeten your food with honey from the new environment, and it would accustom you to the new pollen.
My allergies are off the chart, not just can’t breath or runny nose. I get flu like symptoms, doctor told me to move to Arizona.
My mother had bad allergies too back in Oklahoma. She tried the local honey stuff many years ago, can’t recall, if it helped her or not, I’ve looked into it, they sell local honey not far from the track I ride in Alvin Tx., may try it can’t hurt.
5’8” here been at 180 lbs the past year but I really locked in during November! I lost about 9 lbs , I did 16 hour fasts and rode the indoor bike in zone 2, 3x a week while fasted. Unfortunately last week I was on vacation in Mexico, drank a lot and ate a lot 🤦🏽♂️ so now I’m back up to 178 lbs.
I don’t know why but my weight can fluctuate so easily. One day I can be 180 the next I can be 175…literally.
Still training for some qualifiers these coming months. My goal is to be at 167-170 lbs , I feel like that’s my sweet spot.
It's not a bad idea to do five to ten minutes on the rower at a pace between 2:00/500m and 2:10/500m as a warm up before you work out.
Do your weights, then get back on the rower for another 20 minutes to 40 minutes at a pace you can sustain without developing a hatred for the rower.
Intervals in running, cycling, and rowing work really well for adding power with your endurance in my experience.
You should look around on the internet and find some interval rowing programs from real fitness coaches.
I'm no coach, but something you can try is a 22 minute rowing session...
1) Warm up for one minute
2) sprint for three minutes
3) recovery pace for one minute
4) repeat #2 & #3 four more times
5) cool down pace for two minutes.
* you can adjust that to a two minute sprint and a two minute recovery if it works better for you...
Every year, I re-watch the 17 rounds of 450SX mains and row at a hard pace for 20 minutes during each of them.
I try to beat my average pace each year and at age 45, it's getting tough!
The supercross race is a good way to avoid becoming bored and feeling like you're on the "hamster wheel" during a long row.
I re-watch classic SX races and sometimes MX races while I row too.
Mountain biking has become my primary way to get cardio over the past three years, but the rower gets a lot of use in the winter months and I get into the spring with a lot more power as a result.
My trainer suggested I start using a rowing machine. I tried it the other day, in fact we have one in storage. I just can’t warm up to rowing. I don’t have a problem with a treadmill but I can’t warm up a rowing machine. I need to get used to it. I need to improve my cardio. Doesn’t take many laps at the track and I’m tired.
Last year I met up some guys my age maybe a little younger at Rio Bravo, North side of Houston. They were making 20 min and longer sessions. No way I could keep that many laps. I need to improve no doubt.
Set yourself an easy goal on the rower and just be consistent.
Make it ten minutes a day at an easy pace, four to six days a week.
Don't push yourself too hard to start with.
Get yourself used to hopping on that thing for ten minutes a day and after two weeks, make it twelve or fifteen minutes.
Add a couple of minutes a week so it doesn't feel like a drag.
Force yourself to row today, even if you feel like you need a break. Take the break tomorrow if you feel you still need it.
A max rowing time of 20 to 40 minutes is good, in my opinion. Longer rowing time is better for endurance, obviously.
When you find your optimum time and get used to it, start ramping up your pace and do some intervals.
The rower engages a whole lot more of your body than the treadmill.
You can hide a lack of fitness on a treadmill or exercise bike, but not on that rower.
The rower will expose a lot of the stuff you need for moto.
It's a great workout for a moto guy, but sometimes it's a boring hamster wheel and if you push too hard, you can grow to hate it.
I don't like being on gym-machines. I go pedal around in the rain on the mountain bike trails rather than ride my exercise bike.
The rower is just so good, though...
That 17 round SX main event rowing challenge I submit myself to each year gives me a ton of mojo for the new year.
Above all else, I'm in the @Kris Keefer camp with setting some goals that can be measured.
You fellas should go check out the podcast he did with @CoachSeiji a week or two ago.
There are some good bits of knowledge in there worth listening to a few times and writing down what applies to you.
One of the biggest is to get your fitness off the MX bike and practice your technique on the MX track.
Be fit before you try to send some sprint laps... It's a safety issue for those of us who have to work.
Being physically strong allows my sprint speed to be faster, with fewer big mistakes.
Being physically fit allows me to put multiple hot-laps together without a degradation in strength and focus.
Make sure you guys have a HR monitor. It’s the tachometer to your body. When I hear people struggling to maintain certain durations, my mind goes to two things: ergonomics and intensity.
Know your training zones. Zone 2 for me (45yr) is this area between 106-123bpm. It’s actually difficult for me to ride in there on a spin bike, but if I hop on an elliptical or anything involving upper and lower body, that same perceived exertion can easily be at 130 or higher getting me square into zone 3-4 depending on the day. The long zone 2 work can become tempo and much harder to recover from or maintain.
I don’t have a heart rate monitor but I plan to get one. They are cheap enough on Amazon. Besides dropping more weight, cardio is an area I need to improve.
Even after trying to water down my allergies with Michelob Ultras again last night I tipped the scales this morning at 213.7. That’s 7 pounds last 10 days. That’s the easy weight to get off. I might get a pound or two a week going forward. I won’t drink again until we all get together for Christmas…….no matter how bad my allergies are.
Pit Row
Start weening off the Ultras by mixing in a Coors Edge or Busch NA while you are at it.
Week 1 done. I picked Wednesday mornings as my time slot to measure progress. Last Wednesday morning I was 204.2, this morning was 202.6. So the first week of "trying" without going hog wild with changes I lost 1.6lb. Going to Taco Tuesday last night probably didn't help. 😄 If I stay consistent with that I'll lose 6 lbs. a month, which puts my targeted goal at the end of April. Not exactly groundbreaking but I'll take it. So far the changes I've made are, Yogurt, granola, fruit and some honey for breakfast and only1 cup of coffee, (No more easy breakfast Jacks or Egg McMuffins because I'm in a hurry) trying to eat smaller portions for dinner, more water and less sweets after dinner. I don't want to reinvent the wheel with big lifestyle changes cause I know that wont last. Hoping the small easy to manage "Adjustments" keep the weight slowly coming off. I'm not trying to lose weight fast, I'm trying to lose it for good. We shall see next Wednesday. (I know Taco Tuesday fucked me, an old neighbor desert racer friend was in town, 3 Tacos and 2 pacificos I'm sure didn't help this mornings reading hahaha. Aah well fuck it gotta have some quality of life 😛
This thread is about what I thought, lots of YoYo style weight loss plans rather than lifestyle adjustment plans that will last forever. But oh well it is the way of our world. I hope it works out for everyone.
Thanks guys, I'm headed to the gym after work. I'll give a ten minute run a shot today and report back tomorrow. Even with all the shit slinging that goes on around here, there are some core guys with good values and knowledge. It is much appreciated.
Thanks, mister positive attitude
Instead of shitting on everyone and then "wishing them well", why don't you share something constructive to go with your criticism? It might actually help someone.
He is right though
I totally agree that it is a lifestyle change.
Food binging, over eating, eating garbage good, whatever you want to call it should be treated on the level of alcoholism....if you want to succeed.
I'm trying to gain weight! I have always been light and too skinny, mostly due to busyness and stress. Got tested the other day and I am 139 pounds at nearly 6 feet tall at age 58. ChatGPT said I am in top 10-15% for muscle mass for my age and weight and top 1-3% for body fat. But I need more strength so I just joined a gym and I need to eat more and make some lifestyle changes. Getting Covid a couple of times also took off 15-20 pounds I never really got back.
Good on you guys and go for it! I think organic food is the best too as you avoid a lot of chemicals and crap.
Myself, along with a few other guys on this thread should be able explain how you can gain weight lol!
Elite fat knowledge here. At my fattest, I’d be the guy to swing by a bakery, grab a stupid amount of donuts to share, with the intention of eating 4 myself and not feel guilty.
Bonus points if get hooked on barrel aged imperial stouts.
Sorry, it was a negative comment. I just get tired of seeing years and years of so many people do YoYo dieting in different forms. I already shared something constructive though, it’s a lifestyle change that needs to happen. Not a I’m going to cut everything and workout a bunch and lose a bunch of weight in 2 months, all that does is cause you to lose muscle and mess up your metabolism. Then when you return to your normal lifestyle you gain back typically more weight and not the muscle you lost. It’s a slow consistent process that wins the race, a lifestyle change, eat everything in modesty and workout regularly and you will be in good shape.
Update here , just went from 178 couple days ago to 183 I have no idea what happened. Maybe it’s stress. Currently moving.
Doesn’t matter though gonna go back to the regular zone 2 workouts , rowing , and cut back on the eating and alcohol
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