Programs is recommended by Younger Next Year, and two doctors in “The Crew” of cyclists.
Keep in mind that 825 KCals at the rate I work out typically is equivalent to 2-1/4 hours of aerobics.
You have to exercise an hour consistently every day 6 days a week in order to kick in your cytokine-6 flush to tear down old cells. This in turn starts your cytokine-10 cycle to grow your muscles slightly stronger. The cytokine-6 / cytokine-10 cycle affects your entire body.
Two days a week you should do weight training.
Weekly Summary (See Cafe Diem for the weekly summary of progress)