You’ve seen them whizzing past in the latest Lycra, looking like they belong on the Tour de France, but here’s the good news: you don’t need to be a lean machine or spend thousands on a carbon-fibre rocket to get started with cycling. In fact, cycling is one of the best ways to shift the pounds, boost fitness, and rediscover the simple joy of being out and about.

Why cycling?

Let’s start with why cycling is a brilliant choice for men on a weight loss journey:

Low impact, high reward – Unlike running, cycling is easier on your knees and ankles, which is ideal if you’re carrying extra weight. It gives you a solid cardio workout without leaving you battered the next day.

You control the effort – Whether it’s a gentle pootle around the park or a sweaty slog up a hill, you set the pace.

It fits into life – Commute, school run, popping to the shops – you can burn calories without carving out extra time.

Great for the head – That feeling of freedom on two wheels can do wonders for your mental health.

Picking your first bike: no need to break the bank

Forget the idea that you need to splash out on an expensive road bike or that you have to look like a pro cyclist. The key is finding a bike that feels comfortable, safe, and suits where you plan to ride. Let’s break down the options:

Hybrid bikes – These are often the best bet for heavier riders starting out. Hybrids combine features of road and mountain bikes, so you get an upright riding position (better for your back and shoulders), wider tyres for grip and stability, and a comfy seat. Great for roads, cycle paths, and light trails. If you’re not sure what you’ll enjoy most, a hybrid is a solid all-rounder.

Mountain bikes – Designed for rougher terrain, these bikes have wide, knobbly tyres, sturdy frames, and front or full suspension to handle bumps. The wide tyres and strong build make mountain bikes a good option if you want maximum stability and confidence, especially if you’re riding on trails or uneven ground. Just be aware they can feel slower on tarmac because of the extra grip.

Road bikes – These are built for speed, with skinny tyres and a forward-leaning position. While road bikes can work for heavier riders, they can feel less forgiving when you’re starting out. The riding position puts more pressure on your wrists and back, and the narrow tyres can feel twitchy on potholes or rough surfaces. If you’re set on a road bike, look for one with a strong frame (aluminium or steel rather than lightweight carbon) and wider tyres for added comfort.

Other options – You might also come across gravel bikes (a mix of road and mountain features, with chunkier tyres than a road bike) or electric bikes (e-bikes) that give you a bit of assistance on hills. Don’t rule these out – they can be fantastic confidence boosters, and e-bikes still give you a workout while helping you go further.

A quick word on weight limits

Most modern bikes will handle 100-120kg (15-19 stone) without any issue, but if you’re above that, it’s worth double-checking the manufacturer’s guidance. Many sturdy hybrids and mountain bikes can cope well, and you can always upgrade wheels or tyres down the line for extra durability if needed.

Second-hand steals – Loads of people buy bikes with the best of intentions, ride them twice, then leave them gathering dust in the shed. That’s great news for you. You can often pick up a barely used, good-quality bike for a fraction of the new price.

Check places like:

• Facebook Marketplace

• Gumtree

• eBay (local collection to avoid postage faff)

• Local bike shops that sell refurbished bikes

If you’re buying second-hand, check that:

• The frame isn’t cracked or badly rusted

• The wheels spin true (not wobbly)

• The brakes and gears work

• The tyres hold air
  

If you’re not sure, take a mate who knows bikes, or ask your local shop for a once-over – usually well worth the small cost for peace of mind.

What kit do you actually need?

Ignore the flashy gear for now. To get started, you’ll want:

A helmet – Your noggin is precious. Don’t skimp here.

Lights and a lock – Especially if you’re riding near traffic or at night.

Puncture repair kit or spare tube – Nothing kills your enthusiasm like a flat tyre miles from home.

Comfortable clothes – No need for Lycra. Whatever you feel good in that won’t get caught in the chain.

Water bottle – Hydration is key, even on short rides.

Optional but handy – Padded shorts (trust us on this one if you’re doing longer rides), a hi-vis jacket, and gloves.

How far should you go?

Start small. A 15-20 minute ride is plenty when you’re new to cycling, especially if it’s been a while since you last got on a bike.

Focus on time, not distance – The key is to build confidence and get your legs used to pedalling again.

Once you’re comfortable, gradually extend your rides – Aim for 2-3 rides a week to start seeing real benefits.

Don’t be ashamed of walking the bike up hills – Everyone does it at some point.

Staying motivated

Set yourself simple goals – like cycling to work once a week, or clocking 30 minutes without stopping.

Find a buddy – Riding with a mate makes it more fun, and you’re less likely to bail.

Track your progress – Apps like Strava can make your rides feel more rewarding.

Mix up your routes – Explore parks, canals, country lanes – keep it interesting.

Time to get pedalling

Cycling doesn’t have to be complicated, expensive, or intimidating. It’s about getting moving, enjoying yourself, and burning those calories in a way that feels good. Start small, build up, and before you know it, you’ll be one of those blokes you used to admire on a bike – only you’ll know that underneath the helmet is a man smashing his goals.

Diabetes is a condition where blood sugar levels can get too high. As it tends to be a lifelong condition, it’s important to learn how to best manage it.

Being active has many benefits, especially when you have diabetes as staying active can help your body use insulin better.

Rugby is great exercise because it incorporates bursts of high intensity activity along with periods of low intensity activity, but it’s for this reason you’ll need to monitor your diabetes.

If you have a blood sugar testing machine, test before and after your match to see how it affects your levels as being physically active can make your blood sugar level go up or down.

You might have to change what you eat both before and after your time on the field to keep your blood sugar levels in check. To stop them getting too low, have a snack with starchy carbs before you get on the field.

Figuring out what playing rugby does to your diabetes can be a case of trial and error, so remember to make a note of your levels and how you feel when you’re on the field, so you’ll know what to change next time.

Be prepared for blood sugar highs and lows

Playing rugby can affect your blood sugar in different ways, so it’s important to be prepared in case your levels go too high or too low. Knowing the signs and having a plan in place can help you stay safe and feel more confident on the field.

Low blood sugar (a hypo)

At MAN v FAT Rugby, we talk a lot about tries – the ones you smash on the field and the ones you set for your health.

But this week, as we mark Men’s Mental Health Week, it’s time to talk about keeping your head in the game.

Let’s be honest – being a bloke can be tough. We’re told to just get on with it, keep quiet, and “man up.” But behind the banter and tackles, many of us carry stuff we don’t talk about. Anxiety. Loneliness. Stress. The pressure to perform both on and off the pitch. And far too many men suffer in silence.

That’s why clubs like MAN v FAT Rugby matter. This isn’t just about dropping weight or making tries – it’s about belonging. That 30 minutes you spend on the rugby field each week is more than just a game – it’s a lifeline. It’s the laughs in the changing room, the knowing nods after a tough day, and the teammates checking in long after the final whistle.

If you’re struggling, or just feeling a bit off, you’re not alone. Every MAN v FAT Rugby club is full of blokes who’ve been through their own battles and come out stronger – together.

And here’s another tool in your corner: JAAQ – Just Ask A Question. As a MAN v FAT member, you have free access to this fantastic mental health platform. Whether you’ve got questions about anxiety, need advice on managing stress, or just want support at 2am – JAAQ is there. Confidential, expert-led, and available 24/7. No judgment. No nonsense. Visit https://manvfat.jaaq.org/ and start talking.

So, here’s the challenge this week:

Speak up.

Whether it’s to your mates, your coach, or someone on your team – start the conversation. It doesn’t have to be deep. Even a simple “How are you really doing, mate?” can open a door.

Check in.

That bloke who’s gone quiet in the group chat? Drop him a message. Ask if he’s OK. Invite him for a coffee, a walk, or a catch-up after training. Sometimes, just knowing someone cares is all it takes.

Use your tools.

Remember, you’ve got JAAQ in your back pocket. Use it. Share it. Recommend it to your teammates. It could be a game-changer.

Move your body, clear your head.

If the week’s been heavy, get yourself out for a walk, a bike ride, or even some extra rugby drills. Movement helps. Fresh air helps. Rugby helps.

Be the teammate you needed.

Think about what you’d want from your team if you were struggling. Then be that person – even if it’s just for one bloke. That’s where real leadership lives.

Here’s the truth: strong men talk. And even stronger ones listen.

This Men’s Mental Health Week, let’s show the power of a proper team – not just in scoring tries, but in showing up for each other, every single week.

Because at MAN v FAT Rugby, you’re never alone – not for one minute.

How do I know a quick five-minute stretch doesn’t make you match ready? Because that’s exactly what I did before my first game and I’ve seen loads of others do it too! In that first match, I played for all of five minutes, sprinted once down the wing, and tore my calf. That injury kept me out of a league-pushing team for weeks, and left me feeling gutted – especially since rugby was a huge part of what motivated me to lose weight with MAN v FAT Rugby in the first place.

Could it have been avoided? Maybe, but there’s never a guarantee. Injuries can happen at any time. I’ve seen ACL injuries happen in completely non-contact moments, like a sudden twist or misstep. Even the fittest players can suffer injuries from seemingly harmless movements. But what we can do is lower the risk, and one of the best ways to do that is by warming up properly before a match.

Why Warm Ups Matter

A proper warm-up prepares your muscles and joints for the movements you’re about to perform. It loosens stiff areas, increases blood flow, and gets your heart rate up gradually. Physiologically, it also improves nerve response and joint mobility. A good warm-up is about priming your body – not just stretching your legs for five minutes and hoping for the best.

Research shows that structured warm-up routines can reduce injury risk by up to 50%. A thorough 30-minute warm-up boosts oxygen delivery, delays fatigue, and significantly reduces your risk of muscle tears. It also gets your cardiovascular system going at a steady pace before kick-off, rather than shocking it with sudden, high-intensity activity.

Brukner and Khan, widely considered the bible of sports medicine, recommends a mix of jogging, dynamic and static stretches, and resistance work. Studies suggest that increasing range of motion through these exercises also helps reduce soreness and can improve overall performance.

For rugby, warm-ups should mimic the types of movement you’ll use in a match, like sprinting, side-stepping, and tackling. Practising short bursts, directional changes, and even handling drills can help your body and mind switch into game mode.

The Mental Edge

Warming up isn’t just physical, it’s a great mental tool too. It helps you focus, calm nerves, and visualise the game ahead. You’ll also get a few minutes to chat with your teammates, have a bit of banter, and build camaraderie. Jumping straight into a match without preparation can leave you feeling off balance and reactive rather than in control.

How to Warm Up for Rugby

Jogging

Start with 5–10 minutes of light jogging to elevate your heart rate. If you struggle to jog, a brisk walk is still effective, just make sure you’re building some warmth.

Resistance Bands

Using resistance bands can enhance your warm-up with dynamic, controlled movement. They help activate muscle groups while applying some load – great for mimicking rugby’s physical demands.

Try these with bands:

• Side walks

• Donkey kicks

• Kicking motions

Static Stretching

Static stretches are best used sparingly, but they can help with muscle tightness, especially at the beginning or end of a warm-up. Hold each stretch for around 30 seconds without bouncing.

Examples:

• Calf stretch

• Hamstring stretch

• Cross-arm stretch

Dynamic Stretching

These are key for rugby. Dynamic stretches combine movement with stretching and cardio, helping to prepare your muscles and joints in a more functional way.

Dynamic rugby-specific stretches:

• High knees

• Leg flicks

• Mimicked passes (left/right)

• Open the gate / close the gate

• Cross-body kicks

• Heel flicks

• Arm circles

• High-knee skips

• Light sprints with directional change

Set up cones around 15 paces apart and perform dynamic movements while jogging or walking between them.

Warm Up Do’s and Don’ts 

When it comes to warming up, it’s important to strike the right balance. You should aim to break a sweat, but not to the point of exhaustion, save your energy for the match. Activate your key muscles using resistance bands or bodyweight exercises, and focus on movements that are specific to rugby to best prepare your body. Take this time to mentally gear up too; visualising the game ahead can help you focus and stay sharp. On the flip side, don’t go flat out during your warm-up, as you’ll only wear yourself out before kick-off. Avoid forcing deep static stretches, which can do more harm than good if done improperly, and steer clear of ballistic stretches – those jerky, high-intensity movements can put unnecessary strain on your muscles. Most importantly, don’t skip your warm-up entirely, your body needs this preparation to perform at its best and to help reduce the risk of injury.

Warm-Up Plan

Resistance Band Work (30 seconds each):

• Side walks (left and right)

• Donkey kicks (each leg)

• Front kicks (each leg)

• Adductor stretch (each leg)

• Abductor stretch (each leg)

Dynamic Stretches (cone-based):

• Jog between cones to start

• High knees

• Leg flicks

• Simulated passes (alt. sides)

• Open/close the gate

• Sweep the turf

• Heel flicks

• Arm rotations while jogging

• High knee skips

Light Static Stretches:

• Hamstring stretch

• Quad stretch

• Groin stretch

• Cross-body arm stretch

Warm up well, ease into the game, and enjoy every minute on the pitch. Don’t let a preventable injury take that away from you!

At MAN v FAT, we know that smashing your goals goes beyond the scales. Your mental health is just as important as your waistline, and we’re proud to have a community that talks honestly about the stuff that really matters.

So let’s take a minute for a Mental Health Monday check-in.

What’s been on your minds?

Last month on JAAQ, our members were digging into some big topics. Here’s the top 5 most searched:

1. Depression
2. Addiction
3. Stress
4. Bupa Clinicians
5. Sleep

It’s no surprise really, life throws a lot at us, and trying to juggle family, work, health, and everything in between can get overwhelming. If you’ve been feeling the pressure, know this: you’re not alone, and there’s help out there.

The most-watched video last month?

Katie Maycock on Burnout. A must-watch if you’re feeling fried, drained, or like you’re running on fumes.

We’ve all heard that doing 10,000 steps a day is what we need to aim for, and using a fitness tracker like a Fitbit or a smart watch like an Apple Watch is an easy way of seeing how close you are to meeting your activity goals.

Aiming to become more active and using tech to motivate you is a fantastic thing, and many people swear by their trackers, but something to bear in mind is the intensity of your steps as well as the number of steps you do. Think of it as quality vs quantity.

The NHS recommends that we do at least 150 minutes of moderate intensity exercise a week, and walking is a great way to work towards that.

The speed at which we get to a ‘moderate intensity’ depends on your fitness, but in general you can find this sweet spot by walking briskly – not so fast that you’re struggling to talk, but not so slow that you’re feeling the same as you would if you were sitting on the sofa.

What is brisk walking?

A brisk walking pace makes your heart and breathing rate increase. When you’re walking briskly, breathing will be harder than usual. You should still be able to hold a conversation, but you won’t be able to sing.

How can I walk more briskly?

Using better posture (standing tall with shoulders relaxed), lengthening your stride and using a swinging arm motion can all help you walk a bit quicker. Having comfortable trainers and well-fitting, comfortable clothing made for being active can help support your movement too.

Build walking into your day

A lot of people are surprised by how little activity they get during the day, especially if you’ve got an office job or spend a lot of time on the sofa (no judgement, we love our sofa). 10k steps can seem like a lot when you’re usually just about hitting 1k by lunchtime.

A good way to build up your steps is to build walking into your day. Whether that’s marching on the spot while brushing your teeth, parking further away from the shop and walking to it, or hiking up a hill with a friend, it all adds up.

Try and be mindful about the quality of your steps too. Change things up by walking on different terrains to challenge your muscles in different ways. Inclines, grass, sand, and woodland all test our bodies and work areas like your core, legs and bottom.

How RevivR Works

RevivR is a free, online CPR training course that you can complete in just 15 minutes. It’s perfect for anyone with a busy schedule. Using just your mobile phone or tablet, plus a cushion to practise on, you can learn how to perform CPR and be ready to act in an emergency.

In the course, you’ll be guided through the essential steps of CPR, including how to perform chest compressions and rescue breaths. You will also understand when you should call 999 and what to expect with a simulated practice call. Once you complete the training, you’ll receive your own CPR certificate – proof that you’re ready to make a difference.

You can start the training immediately or save it for later. The course can even be sent straight to your inbox, so you can do it when it suits you best.