Exercise help please.

 Please explain to me why I have ti work out so much.

I stopped going to the gym every day for 3 weeks. But I was going on my bike rides for that 3 weeks I would ride between 7 to 12 miles a day. I made my self stay on the bike an hour a day. I weigh my self every day and the scale just would not move well it did move it would say 180 to 183 lbs for 3 weeks ever day I would have readings like that.

I got mad and went back to the gym now for a week ever day doing cardio only. Than at night I will go on my 7 to 12 miles a day bike ride. Now the scale is moving again and I have not changed how much food I eat I only eat most days 700 to 1000 calories a day than minus the exercise and it comes to 500 to 600 a day.

My sister tells me I have to work out ever day like this to loose weight if I do not and only ride my bike than my body is just maintaining not loosing. Do others have to work out 2 times a day in order to loose weight?

The best way I have found to loose weight is when I work out twice a day. My day consists of a 1 hour walk at lunch time and 1 hour of elliptical at the gym. Other wise my weight is fairly constant. When I do this at least 4 times a week I seem to lose. Plus I find I have a hard time eating after working out. So I have a protein drink whi*****rease my protein for the day : - )

 Some people believe in being in "starvation mode" when you are in a calorie deficit.  The jury is still out for me on this one, but I would be tempted to add some healthy calories/more protein to give it a try as it sounds like this has been going on long enough not working the other way!

Here's the thing.. even if you are only eating 1000 calories a day, if you aren't eating enough protein or too many carbs in those calories, then you'll have to burn off the extra carbs you eat with more exercise. Also bike riding uses very little of your muscles and is very ineffective at building muscles or burning calories when compared to other exercises. For example doing lunges not only builds muscles but burns lots of calories if you do the lunges at an aerobic pace.

I'm not an expert at the whole exercise thing, but I do have a trainer who guides me to do the most effective exercises for the short amount of time I have to exercise because time is really a commodity for me. Strength training is the most effective to really get your metabolism up and then specific types of cardio like interval training really gets the calories burning.

If I were in your shoes instead of doing more exercise, I'd do less exercise but more effective exercise like interval training on the treadmill. Essentially you go really fast for short bursts, followed by bursts of slow activity. My intervals are essentially 10 minutes of warm up walking at a brisk pace, then 60 seconds of running at 5 miles an hour, then walking for 90 seconds at 2.5 miles per hour (I have a short stride so this is a moderate pace for me) followed by 60 seconds of running at 5 miles an hour.

I repeat this scenario of walking 90 seconds and running 60 seconds 8 times. Then I do strength training of some sort 3 days a week. A lot of times I have a hard time finding time to workout so the past few weeks I have not been at the gym, and I also have not lost any weight. But as soon as I do my workout like this I do lose weight steadily.

 Thanks for the tips. I was walking to day for 2 minutes than running for 1 minute that is all i can do so far lol. I did this off and on for 50 minutes. I will try to do this same thing tomorrow. 

 Think you are right on...this works for me as well.  

Another tip for those who have trouble running.  For the interval training on the treadmill, instead of increasing the speed, increase the incline dramatically.  That can be just as effective.  

Great! You don't necessarily have to run.. the trick is to do intervals of low intensity followed by a much higher intensity and to repeat that for about 30 mins or so. Be sure to do at least 10 mins warm up.