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Start slowly. Start reading some labels here and there. Educate yourself on cholesterol, sugar, sodium etc. You don't have to subscribe to some specific diet. Once you understand what is beneficial and what is detrimental you'll be amazed at how easy and rewarding eating right can be. Once again, treat your body like your bike. Give it the best fuel and lubricants you can. You should feel like going for a walk after dinner not wanna lay on the couch.

It doesn’t look like anyone has mentioned this, start by getting your weaker leg as strong as your other leg. If you can’t grip the bike evenly or if you’re favoring one side then your balance on the bike is going to be off from the start and then everything snowballs downhill from there. Then get the cardio up which will get the legs stronger together and then you can get into strengthening the arms and core

Cardio obviously. Running or mountain biking. for weights try to hit each muscle group at least once a week. I would also incorporate a lot of forearm spicey exercises. definitely do some farmers carries and some pull ups and dead hangs. here is a youtube channel of a dude who has some fun workouts: https://www.youtube.com/@BullyJuice here is something fairly simple you could do that i like: Monday: Chest and Back 4 x 10 flat bench 60 second rest for each 4 x 10 incline bench 4 x 10 decline bench 4 x failure overhand pullups 4 x 5 deadlifts (only...

When I was younger I never worked out and just raced on Sundays maybe get a practice in during the week. I worked construction so had a physical job which got me by. Now I'm a lot older and have a small group of guys I ride with we have a program that really works for me. We do a 20 minute moto, rest for 20 minutes, another 20 minute moto, rest for 20, another 20 moto - usually 4-5 sessions. As you ride more confidence builds and lap times get better, the rest in between is important. I know...

I downloaded an app on my phone back in October. The app is called “running.” It has some different programs in there that stair step you from walking for 35 minutes to jogging for a full 35 minutes in 8-12 weeks, can’t recall exactly. Then you can move into different 4–12 week programs based on your goals. After about 3-4 months of that I subscribed to the MTF online beginner training program and am now doing the intermediate. Went from weighing 327 down to 245 currently. (Also doing Keto). The MTF program is perfect for me. $60 for a 3...

I see rowing is suggested here, as it often is, but I’d recommend a different cardio regimen unless you have Jett Lawrence level form. Rowing can encourage the tucked tail, shallow chest and wide scapula position that most moto trainers will aggregate as the singular issue plaguing most amateur riders: poor riding posture. Rowing should be left for after you’ve established foundational strength and perfect posture. My favorite alternative is running. There are a few reasons why. First, running is cost and time efficient. Get some decent shoes and step out your front door. You can do it right after...

I have lots of routines. I stay flexible on my routines. Helps with boredom, and burnout. Stationary bikes, kettle bells, free weights, machines, swimming,rowing, suspension straps ( my favorite).I give myself lots of options in case I don't feel like getting after it everyday. Food? If your not eating right, your passing in the wind. Think whole foods. You don't put dirty fuel in your bike, why would you put it in your body?

For food just find a few things you like and stick to that. I basically eat the same exact thing every day. A good rule of thumb is if it has more than one ingredient don’t eat it and when you are cooking it don’t use any kind of oil that isn’t olive or avocado oil to prepare it. When you realize the majority of the food people eat is literal poison it’s allot easier to stick to a diet. Once you go a couple months you don’t even want anything else and when you do you feel like crap...

I’ll PM you..

As someone mentioned above, get yourself a heart rate monitor. Don't rely on just your smart watch, they can be way off. Spend the next 10-16 weeks only doing zone 2 cardio work and some mild resistance training. Aim for ~1hour of gentle zone 2 cardio 4 times a week M,W,F,S (for example). There are tons of resources on how to calculate your zone 2 low/high hear rate. This will help build your cardio better than just about anything else, and it's at a pace that makes it not painful to do. It's helped me a ton at 45 years...

Remember, whatever routine you decide, dedication and consistency is key to your improvement and success, which means grinding it out even on the days you don’t feel like it. There are no short cuts.

All good stuff above. I’d add that even when you get in better shape, riding tight will exhaust you quickly. Start riding on easy tracks that will allow you to relax more, so that you will be able to ride longer without tightening up. Try to stay out and “rest” on the bike instead of pulling off if safely able. I improved my on the bike fitness a lot by forcing myself to stay out in practice for a minimum of 20+ minutes, even if it meant taking a slow lap or two in the middle (vs pulling off). (to...

I do the Fit4Racing . And yes, I pay the $45 as it lays out the work for me and keeps me from under or over training. Nice to just get it on PDF, has video instructions for movements and just good out of the box stuff that you probably would never do.

I’m into 1000 push ups a day and for cardio I go on that step machine kinda like lang laufen don’t know how to say it in English

Bodyweight/light weights Mon, Wed, Fri. Trail run 3-5miles Tues, Thur and Sunday, moto Saturday. Works for me but the main thing is the diet. Zero processed foods, just meat/eggs and vegetables and filtered water. Everything organic including the meat which is hard. I've got 3 kids and a fulltime job so the hardest part is finding the time. I do it all before work from 4-6:30 am. It is hard getting to bed early enough though. I've been doing it long enough now that I wake up automatically at 3:50. 2020-22 (had been slacking on consistency for the last year...