The three most efficient aerobic exercises are running, cycling, 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 weight loss, cycling is primarily an aerobic exercise. Weightlifting is for building muscle. Larger 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, i.e. a well-shaped body.

CYCLING IS ONE OF THE MOST ENJOYABLE 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 get on your bike and off you go. The moment you start pedaling, whether you’re going to the store, visiting a friend, or just going for a joyride, you’re exercising.

GET IN SHAPE IN A WEEK

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

Get used to your bike first. Take a few leisurely rides to see if the bike fits you, if the saddle and handlebars are the right height, etc. Then ride a bit 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 for the next week and won’t have stiff legs anymore. From here you are a cyclist, welcome to the club.

THE LESS FIT YOU ARE, THE FASTER YOU WILL GET FIT.

Now, to lose fat or get fit even faster, you need to switch to interval training on 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 pedal at your top speed for a while and then at a normal pace again until you rest, then again at top speed, repeating the cycle until you finish.

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

Now, if you do something like this for two miles every day, I can guarantee you that you will be very fit and the FAT WILL MELT like wax in a flame.

THE HARDER YOU DRIVE, THE FITER YOU ARE

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

Whatever you decide to do, read more on this topic, make decisions based on what suits 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 really don’t 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 you lift weights, the heavier you get, because 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 slimming down.

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

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