Mountain bikes on the road suck ass - however because of the resistance they will eat up your calories like nobodies business - I went from 13 to 11 just cycling and running!

The one thing that i find when i'm trying to put together a plan is information overload - there are so many exercises, diets and everything out there it's best to pick the diet and plan that you enjoy the most because you'll stick to it.

Recently at the start of this year I lost a stone in body fat and built up half a stone in muscle (roughly) with the following regime:
6mile runs on Tues & Thurs evening and a Sat morning
Mon, Wed & Fri - 10mins HIIT treadmill running then Upper body free weight workouts; 2 sets of 6-8 reps always to failure on the second. shoulders, tris and bis, chest + incline, pec flys and lat pulldown behind the head.
And I cycle 6miles to and from work.
Get 8hrs sleep a night and rest for a whole day and night even when having a full on regime!

I really found that the weights boosted my weight loss as they continue to burn calories. I'd always struggled to get below 11 on cardio alone, however in 1 week I dropped 11st to 10st10 ehrn I followed that regime.

And like the other guys say just watch what you eat! I was having scrambles eggs with salami on beans for breakfast.
then 2 lots of salad and home made veg soup (no potato in the soup) during the day
Then grilled chicken/steak/tuna with roasted peppers, challot onions and mushrooms for dinner followed later in the evening with a snack of natural yoghurt with cinnamon.
I allowed myself to have a take-away on Fridays just for the mental cravings and also a singlelarge glass of red wine (the drier the better)

This isn't a be all and end all plan and there are some more effective workouts available but I really enjoy it! The more you enjoy it the more you'll stick to it!

Feel free to pick it apart, take anything from it or leave it all alone