You may be surprised to learn that cycling for weight loss is among the top low-impact workouts. You can shed enough pounds to meet your weight loss goals riding a bicycle. People have reported losing as much as 100 pounds or more by riding routinely. Of course, this is in association with a healthy low-carb diet.
One reason people stop working out is because their routine becomes boring. That’s not the case with cycling, although you will need to have a strategy in place to make this your best weight loss journey.
Because of the diversity of cycling, you can either ride fast and furiously to burn a ton of carbs or you can take your sweet time and burn fat cells.
Plan it out and include some of the basic routines at first, especially if you haven’t been active for a while. Take it easy on those muscles in the beginning. You will work more muscle groups than you may think when cycling!
The Benefits of Cycling for Weight Loss
Consider yourself fortunate to love even stationary cycling for weight loss. The thing about this at-home-workout is that you can do it any time. It will burn fat as well as calories, although you are not cycling. Your body will naturally use the calories to repair sore muscles.
Your basal metabolic rate will also increase. You see, even when you stop cycling and you’re sitting around doing something close to nothing, you are still burning calories.
With this said, the best advice for weight loss is to cycle each day for 45 minutes. Making a commitment to do this routine will dramatically raise your Basal Metabolic Rate (BMR) and keep it there for longer periods, if not permanently. So, do it. Before you know it, you’ll be a lean, fat-burning, cycling junkie.
The workout doesn’t always have to be high intensity to be effective. Try long distances and slow and moderate speeds. You can get rid of fat so long as you do not ingest over 200 calories per hour or are in a calorie deficit.
What you don’t want to do is overdo it the first day and talk yourself out of riding the next day because your muscles hurt or you’re exhausted. There’s no shame in starting out slow. You can also forget what you heard about “no pain, no gain.” You don’t have to hurt yourself to see positive results, remember exercise improves your health and happiness.
Try these tips and see the weight drop off.
Use the Proper Gear
Having the best equipment is as important as using the right gear. If, in the beginning, you’re obese, you’re going to need the right bicycle for your size. Invest in a mountain bike or maybe even a hybrid model.
Doctors Recommend Cycling for Your Joints
If you have problems with your joints, cycling is helpful in cases of arthritis and other medical problems relating to the knees, ankle, and hips. Be sure to begin your regimen with a warm-up to help prevent injury
Bike for Miles
You could really lose yourself cycling for weight loss. It’s fun and challenging to do. However, you shouldn’t overdo it. You can develop a caloric deficit without realising it. Just remember to limit snacks to around 200 calories per hour
Cycling is a Great Interval Training
Wake up those human growth hormones and jump-start the metabolism with high intensity interval training “HIIT”. Interval training means you pace yourself for a certain amount of time… grind hard for about 10-20 seconds. Then, relax for double the time and go hard at it again. Repeat several times and take five. Repeat.
Cycling Doesn’t Have to Be Work
Leave your car in the parking lot or garage and take your bike to the corner store. This way you can kill two birds with one stone. Breathe in and enjoy the fresh air and exercise.
Some tasks are better with friends around. Researchers agree support from friends and family is extremely important to anyone going through a major change in their life. Having someone to encourage you will help remind you of your fitness goals.
Consume Less Calories
Stick to your routine of eating three meals per day if that’s your norm and continue cycling for weight loss. You should burn unwanted calories as you peddle.
Drink Less Alcohol
Alcohol contributes to calorie intake. Avoid beer and sweet drinks. Drink more water to flush your system of toxins.
Wrapping it up …
Getting back in shape is as easy as riding a bicycle. If you can remember when you were a kid, you’d ride your bicycle all day. One minute you were over at your friend’s house and the next, you were on the basketball court. Shortly thereafter, you were heading somewhere else having fun and ready to start the next activity.
Adnan has always been passionate about health and fitness. He comes from a sporting background playing football, badminton, rugby, and swimming at various levels from a young age.