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Getting started with cycling for weight loss

When it comes to cycling, before you even think about shifting pounds, you need to familiarise yourself with being on the bike, according to Togo Keynes, co-founder and head coach of Njinga Cycling. ‘Begin slowly and don’t commit to too much at the start,’ says Keynes. ‘You want to build up gradually while gaining confidence – and enjoy your cycling. Don’t push yourself so hard you dread going out on the bike.’

Keynes has worked with a number of women needing help getting fit or losing weight post-pregnancy. They were all new to the sport, but caught the cycling bug fast. ‘It’s important to remember to start steadily and ride zone 2 efforts (the fat-burning endurance zone that should feel like a5/10 perceived effort),’ says Keynes. ‘This is a fairly low intensity and the best way to begin working on losing excess weight.’ Keynes recommends beginning with riding 3-5 times a week for 20-30 minutes for four weeks, then building up to 30-40 minutes and increasing by 5-10 minutes every four weeks until you get to 60 minutes.

‘Once you are riding comfortably for an hour, you can increase the perceived level of exertion from a 5/10 to a 6/10 effort for the last 20-30 percent of the ride,’ he says. ‘This will help you build a good solid fitness base. When rides start to feel much easier, you can increase the intensity and duration bit by bit.’

Complement your cycling with other exercises

What about cross-training? Will this help you shift the pounds on the bike?

‘Absolutely!’ says Keynes. ‘A 30-minute strength and conditioning session 2-3 times a week can really help to boost your weight loss.’ Targeting key cycling muscles, such as the quads, glutes, and hamstrings will improve your power on the bike and tone up your body.

‘Resistance training helps build muscle mass and elevates your metabolism for longer. This is particularly helpful when focusing on weight loss,’ he says. But finding the time and headspace isn’t always easy. Keynes suggests choosing an organized cycling event to work towards and then start training for it. ‘Getting focused on a goal can often provide the incentive to stay focused,’ he says. ‘Even if it’s just your own goal distance by a certain date, start training for it. Keep a record of your sessions to track improvements both on the bike and with your body. There’s nothing more motivating than seeing the kilos slowly start to drop off or the miles you can do in your 30-minute session slowly start to increase.’

Keep moving forward, both literally and figuratively, urges Keynes. And be accountable for your rides. ‘Ride a few times a week with a friend or join a live online class where you have coach support and encouragement,’ he says. ‘If you are using an indoor bike, put on a great podcast to distract you.’ Whatever you do: ‘Don’t let one bad day be the one that breaks your momentum. Put it aside and start again the next day.’

Cycling for weight loss: one woman’s journey

‘After having children, I gained a lot of weight and found it so hard to shift. I was a member of a gym and took group exercise classes but seeing myself in the mirrors did nothing for my self-confidence. My mental health really suffered. I stayed out of all photographs, so I have very few of me from when the children were babies, and I was diagnosed with depression and prescribed antidepressants. I knew I needed to do something but I couldn’t face the mirrors and feeling on the outside of the gym clique. But then my gym refurbished the Spin studio with blacked-out walls, disco lights, and not a mirror in sight, So I decided to give indoor cycling a go.

‘I needed to do something.’

‘I was really nervous at first; I didn’t want to feel out of my depth, but I ventured into the studio wearing my husband’s baggy tops and loose joggers and sat at the back, trying to keep up with the music and instructions. Being inside meant I felt safe and could hide, so I decided to do two classes a week, walking as much as I could in-between and cutting out junk food and alcohol while increasing my water intake. I didn’t follow a special diet. I just ate healthily and had the occasional treat.

‘The weight started to come off after a month of being on the indoor trainer. That spurred me on to keep going. Over time, I built up enough confidence to give outdoor cycling a go, too. I was lucky to find a cycling group called Club Velo 365. They made me feel so welcome and took the time to support me on my rides.

‘That piqued my interest in “power cycling”, so I researched it and took my fitness qualifications. The tech talk can seem intimidating at first – indoor bikes have all sorts of numbers and readings – but you don’t need to get into all that unless you want to. The key is to get a feel for how much effort you’re putting in so you can manipulate your energy system to become a fitter, more efficient rider.

‘Just give it a go.’

‘Thanks to cycling, I lost over four stone in two years. It wasn’t linear but the process was positive for my physical and mental health. I’m now teaching my own classes and no longer need medication. Getting started is always hard but the key is to not put pressure on yourself. Just give it a go. People who genuinely love cycling won’t care what you’re wearing, how much your bike cost or how far you’re going. The only bad ride is the one that didn’t happen.’

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Tangiers Cane Mint: Unveiling the Cool Sensation





Tangiers Cane Mint
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Tangiers Cane Mint is an experience as much as a flavor. We’ll look at the history, types, and reasons behind the rise in popularity of this minty pleasure in this extensive overview.

The Origins

Explore the fascinating history of Tangiers Cane Mint by following its development from traditional uses to the renowned flavor.

Tangiers Cane Mint Flavors

Tangiers Cane Mint

Tangiers Cane Mint

Discover the variety of Tangiers Cane Mint varieties, each of which adds a unique flavor twist to the traditional mint flavor. There is a flavor for every palette, ranging from robust combos to delicate nuances.

How to Use

Find out how to have the ideal Tangiers Cane Mint experience. Discover the finest practices and the art of preparation for the greatest possible outcome.

Expert Tips

Learn exclusive advice from knowledgeable Tangiers Cane Mint fans. Get professional guidance on taste pairings, heat control, and packing to improve your sessions.

Tangiers Cane Mint Varieties

a thorough examination of the various Tangiers Cane Mint variations offered. Choose the option that best fits your preferences and style.

Health Benefits

Discover the unexpected health advantages of Tangiers Cane Mint. This delicious mint treat has more benefits than just a great taste, like calming qualities and stress alleviation.

Customer Reviews

Read about users’ actual experiences using Tangiers Cane Mint. See what the community has to say about this adored product.

Where to Buy Tangiers Cane Mint

Find the finest locations to buy Tangiers Cane Mint to be sure you’re getting a genuine, high-quality item.

Tangiers Cane Mint and Culture

Analyze Tangiers Cane Mint’s influence on popular culture. Discover the ways that this taste has left its impact on everything from social events to creative works.

Tangiers Cane Mint in Popular Culture

See how Tangiers Cane Mint has transformed into a cultural phenomenon that influences a variety of entertainment mediums, from music to cinema.

Tangiers Cane Mint vs. Other Brands

Learn the unique qualities that set Tangiers Cane Mint apart from competing brands and why aficionados choose it.

Tips for Storing Tangiers Cane Mint

Tangiers Cane Mint

Tangiers Cane Mint

Find out how to store Tangiers Cane Mint so that its flavor and freshness last longer.

Tangiers Cane Mint and Shisha

Examine the relationship between the world of shisha and Tangiers Cane Mint. Recognize its importance and function within the smoking culture.

FAQ Section

Q1: Is Tangiers Cane Mint Vegan?
A1: Yes, Tangiers Cane Mint is vegan-friendly, containing no animal-derived ingredients.

Q2: Any Allergens in Tangiers Cane Mint?
A2: Tangiers Cane Mint is allergen-free, making it a safe choice for individuals with various dietary restrictions.

Q3: How Long Does the Flavor Last?
A3: The flavor of Tangiers Cane Mint can last for an extended period, offering a prolonged and enjoyable smoking experience.

Q4: Can You Mix Tangiers Cane Mint Flavors?
A4: Absolutely! Experiment with mixing Tangiers Cane Mint flavors to create your unique and personalized blends.

Q5: Does Tangiers Cane Mint Contain Nicotine?
A5: No, Tangiers Cane Mint is nicotine-free, providing a safe and enjoyable option for those seeking a minty shisha experience.

Q6: Why Choose Tangiers Cane Mint?                                                                                                                                A6: Discover what sets Tangiers Cane Mint apart, from its unparalleled flavor profile to the meticulous production process that ensures a consistently enjoyable experience.

Q7: What is Tangiers Cane Mint?                                                                                                                                          A7: Tangiers Cane Mint is a premium shisha tobacco known for its cool and invigorating mint flavor. Sourced from the finest leaves, it offers a unique blend that captivates enthusiasts worldwide.


To sum up, Tangiers Cane Mint is more than simply a taste—it’s an exploration into the world of revitalizing experiences. Tangiers Cane Mint offers a refreshing and energizing hug that will elevate your smoking experience.

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Tangiers: Unraveling the Mystique





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Welcome to Tangiers, a magical city brimming with culture, history, and an undeniable aura of mystery. We’ll explore Tangiers’ innermost regions in this book, learning about its mysteries and savoring its distinctive pleasures.

The Tangiers Tapestry

Take a trip back in time as we examine Tangiers’ rich history, which spans from prehistoric cultures to contemporary influences. Discover the lasting effects that every age has had on this dynamic metropolis.

Savoring Tangiers: A Culinary Odyssey




Indulge in Tangiers’ delectable cuisine, where each dish has a backstory. Explore the tastes that characterize Tangiers’ culinary scene, from flavorful street cuisine to lavish feasts.

Architectural Marvels: Tangiers’ Timeless Beauty

Admire the magnificent architectural structures that adorn Tangiers’ skyline. Observe the city’s development via its magnificent architecture, which ranges from the Kasbah to contemporary wonders.

Tangiers: A Melting Pot of Cultures

Discover Tangiers’ many cultural influences that come together. See how harmoniously Berber customs and Andalusian legacies merge to create Tangiers’ cultural tapestry.

In the Heart of Tangiers

Explore the winding lanes of the Medina, where each cobblestone carries a whisper of history. Discover undiscovered treasures, such as peaceful courtyards or busy marketplaces.

Tangiers’ Coastal Charisma

Take in Tangiers’ coastal charm. Learn why the city’s coastline, with its immaculate beaches and expansive vistas, is a paradise for both locals and tourists.

Tangiers Unveiled

Tangiers become a fantastic place for nighttime exploration once the sun sets. Explore the nighttime scene, where the city pulses with colorful energy and varied beats.

Tangiers: Artistry in Every Corner




Take advantage of Tangiers’ vibrant art scene. See the creative energy that permeates the entire city, from modern exhibitions to traditional crafts.

FAQs About Tangiers

Q1: Is Tangiers Safe for Tourists?
A1: Tangiers prioritizes the safety of its visitors. Like any city, exercising caution in unfamiliar areas is recommended, but overall, Tangiers is welcoming and tourist-friendly.

Q2: What’s the Best Time to Visit Tangiers?
A2: The ideal time to visit Tangiers is during spring (April to June) and fall (September to October) when the weather is mild, and tourist attractions are less crowded.

Q3: How Can I Experience Tangiers Like a Local?
A3: To experience Tangiers authentically, engage with locals, explore the Medina’s hidden gems, and indulge in local cuisine. Embrace the city’s rhythm, and you’ll find it embracing you back.

Q4: Are English Speakers Easily Understood in Tangiers?
A4: While Arabic is the official language, many Tangiers residents understand and speak English, especially in tourist areas. Learning a few basic Arabic phrases, however, is always appreciated.

Q5: What Souvenirs Should I Buy in Tangiers?
A5: Bring home a piece of Tangiers by purchasing traditional Moroccan handicrafts, spices, or handmade carpets from local markets. These unique items capture the essence of Tangiers’ craftsmanship.

Q6: Can I Use Credit Cards in Tangiers?
A6: Major establishments in Tangiers accept credit cards. However, it’s advisable to carry some cash, especially when exploring markets and smaller businesses.

Conclusion: Embracing Tangiers’ Essence

To sum up, Tangiers is an enthralling patchwork of modernity, culture, and history. Tangiers extends a warm welcome to everyone, regardless of their interests in history, cuisine, or art. Experience the enchantment of Tangiers, where each step reveals a different aspect of this remarkable city.

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