ok so if I wanted to do this seriously and did my HIIT bike workout thing 3 times a week like it says I should.. do I do squats/planks/etc every day or just on the days I'm not doing the bike or what or do i just eat chocolate and accept I'm meant to be fat
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lose weight mostly and then "tone" up or whatever bullshit it is so I look somewhat better than I do now :). I'm not tryna get some HUGE workout going (only doing home workouts lol). A lil self care so I like what I see in the mirror again
Then obviously cardio is your focus.. as far as the other exercises go, you'd probably wanna pair non-leg exercises on your biking days, usually recommended to combine one major and one minor muscle group (e.g. Chest+Biceps), i would say at the start you should take 1/
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days off for sure as your body wont be used to the exercise, and you definitely need to give your muscles time to heal... As you go on and get used to it more you can probably incorporate more and more exercises on your biking days aswell as offdays if you want to
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You can definitely however workout other muscle groups on every 2nd day, e.g. Monday biking Tuesday Chest+Biceps Wednesday Biking Thursday Back+Triceps etc.
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