5 Quick Tips to Help you Stick to your Exercise Plan

1. Select an activity you like. If you enjoy working out, you’ll probably do it more consistently.  If it’s too cold in the winter to bike, try some hot Yoga at the gym.  If you feel trapped in the gym during the springtime, head out for bike ride or a jog in the park.  Bored of the same routine, switch it up and learn something new! The important thing is to enjoy the exercise you select.


2. Choose reasonable goals. If your new to working out or you’ve been on a long break, just ease into your workout program in the beginning and then increase the frequency and intensity of your workouts when you have gotten use to it.  Your body will tell you when to step up your game.

3. Workout with a friend!  Getting a workout buddy can be beneficial for you and your buddy as you will be able to motivate each other.  Everyone has ups and downs and it is great to have someone there to help you out though the tough times.  If you don’t want a workout buddy, then try a workout app like Jefit – it’s the next best thing!

4. Schedule your workouts. Let’s face it – everyone is busy.  But somehow there are those who get their workouts in even with a hectic schedule.  The key is to schedule your workouts.  Putting your workout on your calendar helps you make it a priority and commit to getting it done.  Once you go to your workouts as scheduled for about a month or so it will become a habit.

5. Track your measurements. Keeping an exercise log is a great way to track your success.  Using a smartphone app like Jefit allows you to track your workouts, weight lifting goals, and body weight/body fat goal.

Make sure you keep a soft tape measure like Myo Tape nearby to keep a log of your waist and hip measurements. If you are into bodybuilding measure your neck, forearms, biceps, thighs and calves as well.  Always remember your results may not show up on a scale.  If you build muscle and lose fat the scale may not give you an accurate account of your success, but measuring consistently can give you a good account of your progress.

Get healthy and strong, burn fat, and just feel good!

There is nothing like getting out of the office and cruising around outdoors on a bicycle breathing in the fresh air. Bicycling is not only a great way to reduce stress, get out in nature, or wonder around town; it’s aslo perfect way cardio workout to help you burn calories and improve your overall health.

The average adult can burn around 350 and 500 calories per hour riding at a moderate pace. Add hills and headwind to the equation and you get a pretty intense workout that will help you build muscles and melt away those love handles. Remember, muscle is good to have as it take up less space than fat, so even at the same overall weight you will be much leaner. Muscle assists in burning fat as well because it raises the resting metabolic rate. The higher your resting metabolic rate, the more calories you burn even at rest. So eight hours after your bike ride, sitting on your couch, you’re still burning extra calories!

You may not feel it so much, but bicycling also helps strengthen your core (abdominal and back muscles). Have a strong core has many benefits, including better posture and reduced risk of injury from every day living.

Losing Weight by Cycling

Dropping the pounds will come pretty natural when you first start riding. Shooting for a loss of approximately one to two pounds/week is a very obtainable goal. Often new riders who saddle up to lose weight skip eat less and exercise more which helps the number on the scale go down, but unfortunately it also increases the loss of muscle tissue – and that’s NOT what we want. Remember, baby steps are healthy!

Eating Right is Key to Success

Eating nutritious foods will help you with everything you do. Once you get used to regular outings on the bike carb depletion my cause you to crave yummy pastries and other simple carbs. You’ll have to work on keeping whole foods such as fruits, vegetables, and whole grains around you home and office to avoid binging on donuts and other empty calories.

Cycling is highly addictive and if you eat right and cycle hard you will reap great benefits. Not only will you feel better and more energized, you’ll be leaner and lighter on you feet.