On top of riding lots, at least 60 mins of exercising is important. I go to the gym most days of the week, usually taking 1-2 days off max. This exercise does NOT have to be TOO hard, and one SHOULD take rest days. A good diet is also important. Sure, portions are a good thing to watch, but the actual nutritional value in the food you are consuming is more important. Good fule for the day will make you more productive! Too much excersize may be a little excessive. It is all about starting
slow. Taking it one step at a time is important to getting you close to your goal! It won't happen overnight, so work hard and stay committed!