The three most efficient aerobic exercises are running, bicycling, and swimming. I did them all when I was in high school, but now I prefer to ride my bike.

Being neither a scientist nor a medical professional, I write purely from my personal experience. When it comes to getting fit and losing weight, nothing beats CYCLING and WEIGHT LIFTING.

For the purpose of losing weight, cycling is primarily an aerobic exercise. Weight lifting is for building muscle. Bigger muscles burn more energy, even when you’re at rest. So by combining the two, your body will have no choice but to return to its NATURAL shape, that is, a well-formed body.

CYCLING IS ONE OF THE MOST PLEASANT FORMS OF EXERCISE

Cycling is not only one of the best aerobic exercises, but it is also one of the most enjoyable forms of exercise. Really, when you ride a bike it’s not like exercising at all. Like I said, you just hop on your bike and go. The moment you start pedaling, whether you’re going to the store, visiting a friend, or just going for a leisurely ride, you’re exercising.

GET IN SHAPE IN ONE WEEK

For those of us who are more ORGANIZED and want to do things in a more ORDERED way, there is a definitive way to START LOSING WEIGHT and get fit using the bicycle.

Get used to your bike first. Take a few leisurely rides to see if the bike fits you, if the seat and handlebars are the right height, etc. Then ride some more so your butt can get used to the narrow seat. Take it easy and just ENJOY.

Remember, after your first ride after a long period of inactivity, your butt will be sore and your legs will be stiff. THAT’S GOOD, because he tells you that something good is happening in your body. Your body is preparing to return to its normal physical state. Most of the pain will be gone by the next day and if it continues you’ll be reasonably fit next week and won’t have stiff legs anymore. From here you are a cyclist, welcome to the club.

THE LESS IN SHAPE YOU ARE, THE FASTER YOU WILL GET IN SHAPE.

Now, to lose fat or get in shape even faster, you should switch to interval training with your bike. Interval training is very easy to understand, hard on the body BUT extremely effective.

INTERVAL TRAINING: THE TRAINING SECRET OF THE STARS

With interval training, you cycle at your top speed for a while, then at a normal pace again until you rest, and then back to your top speed, repeating the cycle until you’re done.

I make use of the streetlights at the side of the road to do my interval training. Along four light poles I ride as hard as I can. Between the third and fourth light poles I put in even more effort, each time trying to break my previous speed record. Then I ride normal for another six light poles until I feel refreshed and then I’m at it again.

Now, if you do something like this for two miles daily, I can guarantee you’ll be very fit and the FAT WILL MELT like wax on a flame.

THE HARDER YOU DRIVE, THE FITTER YOU ARE

As with all exercises, the secret is that the harder and faster you go, the more energy you’ll expend. That doesn’t mean you can’t cycle slower, but you should ride longer distances.

Whatever you decide to do, read more about it, make decisions based on what fits your lifestyle, make a plan, and then do it.

THE LAST SECRET

Before I finish, let me tell you another secret. For the weight lost I don’t weigh myself. I don’t really even bother with a layover, because it’s a waste of time. I measure progress by looking at my clothes. When they loosen up in my body, I know my workouts are working, wala. This is an indication that I am losing weight and my body is returning to its natural shape.

The reason I do this is because I have learned over the years that muscle weighs more than fat and the more one lifts weights the heavier one becomes because the muscles get bigger. So the only way to measure progress is to look at your clothes. Once you have to start shopping for smaller sizes, you should know that you are on your way to losing weight.

Remember that it is much better to be fit and thin than fat and inactive…

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