Hi Sharer,
I've been exactly where you are now. I can offer you the following suggestions that have kept me on track. Maybe you will find something here that clicks with you and is the key to getting on that bike.
1. Make exercising a habit – just like brushing your teeth or eating lunch every day, make your exercise routine an essential part of your life. You may not exercise everyday, but if you pedal say, on Monday, Wednesday, and Friday, then make these sessions an unbreakable appointment on your calendar. After all, it’s no accident that it’s referred to as an exercise “routine”.
2. Get a workout partner – having someone to train with can keep you on track with your exercise program. It’s a bit harder to back out of an exercise session because you just don’t feel like it when you know someone is waiting for you. What you may want to do is trade the exercise bike for a REAL bike and get someone to ride with and you can push each other.
3. Add a soundtrack to your workouts – invest in a portable radio, CD or MP3 player. Adding music to your workouts can add interest and motivation while your train. Up-tempo music works best, but any kind of music that inspires you is great workout music.
4. Reward yourself – some people need a little bribe to do things they are not ordinarily inclined to do; I know I do. That’s OK, though; we all could use a small treat now and then! Try rewarding yourself with a warm bath after your workout (I adore the jacuzzi) or by watching your favorite TV show. Just be careful with rewards of the edible type – Lets not forget why you got on that bicycle to begin with!
5. View your workouts as a break from work – if you workout during your working day you can look forward to your workout as a break from your desk. A change of scenery and moving around after sitting for long periods is just what the doctor ordered! You will also feel rejuvenated when you get back to your desk.
6. Fantasize – when doing cardio exercises, like on an elliptical trainer or your stationary bicycle, you can role-play in your mind. Imagine yourself running the Marathon in the Olympics or cross-country skiing through snow-covered woods. It’s your fantasy, so knock yourself out!
7. Don’t ever forget why you workout! – This is probably the most effective technique for workout motivation and the single best piece of advice I can give you. You no doubt started your exercise program in the first place to loose weight, get in shape, or become healthier. Don’t lose sight of this reason! Remember it whenever you find yourself tempted to blow off a workout with a weak excuse.
I hope this helps.
Warren
Hi Sharer,
LOL, well there's one sure way to tell when you've done to much exercise. YOU HURT!!! My body always rears up and says...NOW I need at least a couple days to recover. Seriously, if you overexercise the first symptom will probably be the still sore aching muscles (like you rode to many miles and now the next day you can't walk). Its no big deal...rest and liquids tend to heal those muscles very quickly.
Now as to the hunger part. I eat WAY more than you do. I probably have much more lean body mass in terms of muscle so it takes a lot more food to support it. Im not so much a 3 meal a day person as a 6 or 7 meal a day person (I tend to eat when Im hungry in small quantities). I guess I can get away with this because I probably exercise a tad more than most people, but thats what keeps my body fat percentage so low. If you start building the muscles in your body, the hunger isn't really a problem as they tend to burn up whatever you throw at them in terms of carbs and protein. If you gain some lean muscle, it tends to burn calories all day long whereas fat certainly does not. Thats why its easier for lean muscular people to stay that way with only 45 mins of exercise a day, the muscles are now in the mode of burning up all that extra stuff including your carb cravings.
There is an excellent program that you may want to look at. Its called "Body for Life". This is a total fitness/wellness package developed by Bill Phillips. Forget all the garbage he tells you about supplements; as when he developed this program he owned a company that sold supplements. BUT, the rest of his program on diet and exercise is very much on the money. He takes average joe's and janes'...overweight, sloppy, AVERAGE people of ANY age and transforms them into very fit motivated individuals. Take a look at the program and glean from it what may be appropriate for you. Bill Phillips was a body builder and much of the exercise and diet regimin is oriented toward that type of lifestyle, but there's nothing wrong with that (in fact its healthier than what most of us do). The point is, that despite some problems, this approach to fitness & diet works AND he is an expert at motivating you to stay on course.
Whether its BFL or some other system, the point is to find something that clicks with you. 50% of the battle to get and stay fit is mental :::grins:::
LOL well enough proselytizing for one day!!
Warren
Hi Steve,
I think you've got a misconception of what happens with blood glucose. 2 hour post prandials should be in the normal zone or well on their way. Thats why most doctors want you to test at "2 hours". 60-90 minutes usually captures your "spike". While I think your routine is laudable, most of us that have some sort of a work/social life can't be running off to exercise after a meal.
Thanks for sharing what works for you
Warren
Hi Sharer,
With a blood sugar at 70 you've definately got room to eat!! So eat and enjoy it. If you're still hungry, especially after your exercise, your body is trying to tell you something, so feed it!!!
Warren
Post Edited (steven kreloff) : 1/9/2006 6:14:05 PM (GMT-7)