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“Quick, visible improvement in the first two weeks of exercise is worthwhile as a source of motivation,” says Dr. Massimo Testa, an exercise performance physician at the Orthopedic Specialty Hospital in Murray, Utah, and the BMC cycling team physician. Testa warns that many diets are nutritionally unbalanced and achieve weight loss through dehydration or muscle loss, but he has found one that can provide immediate short term success without risk..

Bike or walk instead of driving. Don’t use the drive thru. Alternatively,weight management, walk to some form of public transportation. If you train or compete at night it is important to consider how caffeine is going to affect your sleep. Sleep and the associated rest and repair of muscles is essential between training sessions and caffeine has a four hour half life, so you need to try and keep all forms of caffeine out of your system for the four hours before you want to go to bed. If you are lucky enough to train in the mornings before work then your morning coffee with breakfast is probably helping you with recovery in two ways.