WHAT YOU SHOULD KNOW ABOUT WEIGHT LOSS CYCLING:
A recent study has shown that losing weight is not as simple as balancing calories in and calories out but weight loss by cycling is the best possible way. A new study found that some of us are physiologically predisposed to gain weight more readily and subsequently struggle to shed weight. Fortunately, being overweight does not inherently imply that you are unhealthy or unfit.
It is considerably better for your health to increase your physical activity than it is to reduce weight only by nutrition. If cycling is your thing, it’s a terrific method to reduce weight if that’s your objective. Cycling not only burns calories and builds muscle. The more you like an exercise, the more likely you are to remain with it.
This is known as “hedonic motivation,” which simply means that if you enjoy it, you will do it. And because research suggests that long-term weight reduction takes a commitment to exercise. It’s critical to pick an activity that you enjoy.
It is also easy on the joints. It is frequently advised as the best exercise for persons suffering from arthritis and other joint problems. Of course, you must ensure that your bike is properly fitted. Then, with a thorough warmup, you may push the pace without putting strain on your hips, knees, or ankles.
To fuel your journey, time your typical meals. For example, if you’re cycling throughout the day, consider splitting your lunch in half. Half your sandwich half an hour before you leave, and the rest when you get there.
Breakfast can be treated similarly. Take food with you if you’re riding longer and/or harder, so you can eat roughly 200 calories each hour while riding. When you’re through, refuel and refill with a modest recovery snack. Such as a glass of chocolate milk and a few almonds. Then eat normally for the remainder of the day.
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7 WAYS TO HELP YOU LOSE WEIGHT:
SET A REASONABLE AIM:
Body Mass Index (BMI) can be used to help you determine a goal weight. Many medical experts utilize this, which is based on a person’s height-to-weight ratio. BMI is useful for determining a healthy target weight.
BMI is far from a perfect statistic, but it’s an excellent starting point.
A goal body fat percentage is another option. A healthy male should have a body fat percentage of 15 to 18%, while a healthy woman should have a body fat percentage of 25 to 32%.
A male who exercises and rides consistently may get a body fat percentage of 8 to 10%, whereas a woman who trains and rides regularly can achieve a body fat percentage of 24 to 28%.
GETTING TO WORK:
Cycling to work is an effective method to include fitness and cycling into your daily routine.
Weight loss by Cycling is an efficient mode of transportation, so converting your commute to two wheels means you’ll be putting in a regular amount of exercise in time that you would have spent traveling anyhow.
Cycling to work can have a significant influence on weight loss. Cycling improves your focus, creativity, and memory, so you’ll be more productive when you go to work. Aerobic activity, such as cycling, has been shown to alleviate anxiety and tension.
AIM FOR A WEEKLY WEIGHT LOSS OF UP TO 1KG:
While it may be tempting to strive to lose more weight, studies have shown that fast weight reduction is seldom sustained, with many people regaining the weight and more.
Consider this a gradual process and a shift in lifestyle. You don’t simply want to lose weight; you also want to keep it off.
INCREASE YOUR WEEKLY HIGH-INTENSITY SESSIONS TO TWO OR THREE:
Sessions of high-intensity interval training will help you increase your cardiovascular fitness, making your body a more effective calorie-burning machine.
Replace them with two or three of your usual rides, or put them on top of or mix them by adding a high-intensity session after a moderate ride. For these efforts, you should ride at 70 to 90 percent of your maximum heart rate for most of the session, or ride so hard that you can’t carry a conversation. You don’t have to keep this speed throughout the session: interval training is particularly effective.
There are few better ways to squeeze in excellent work throughout the winter than cyclocross racing. You’ll be riding at full throttle for up to an hour on muddy difficult routes. As you accelerate out of curves and up banks, your legs and lungs will burn. However, the laps will fly by, making it far less depressing than trudging through interval sets on your own. The environment is competitive yet welcoming, and cyclocross talents will translate to the tarmac.
KEEP A RECORD OF YOUR PROGRESS.
Maintain your motivation by keeping track of your progress as you go.
Don’t be discouraged if things don’t improve at the same rate; you’re training your body to be fitter and more efficient, and some weeks you’ll notice a lot of development, while others may stall – the overall trend is what matters.
If you’re measuring your progress by weight or body fat percentage, measure yourself once a week, ideally at the same time every week. After you’ve used the restroom, first thing in the morning is a popular time!
CONSUME LITTLE AND FREQUENTLY.
If you think of your body as an engine, you want to maintain it fueled and operating at a constant rate throughout the day.
Eat modest portions of healthy meals every three to four hours. This will help you keep a constant metabolism, burn fat consistently, and guarantee your energy levels are stable so you can get on your bike after a long day at work.
SUGAR AND PROCESSED FOODS SHOULD BE AVOIDED.
Sugar and processed meals may provide a lot of energy, but they are frequently lacking in nutritional content. Furthermore, any sugar that you do not instantly burn off will be stored by your body as fat, which is precisely what you want to avoid. We’re not saying you can’t have cake – after all, it’s a classic part of the riding experience – but restrict your intake to once a week or as a treat, and avoid other sugary snacks like chocolate bars entirely.
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HOW FAR SHOULD I GO ON MY BIKE?
If you’re riding to lose weight, duration (the amount of time you spend bicycling) is more important than distance. That implies you don’t have to bike the full Tour de France route to lose a few pounds. Relieved? Good.
But don’t put the odometer away. You may begin your riding training program with a simple test if you are new to fitness. When you cycle for 30 minutes, use your odometer (or a GPS watch or smartphone app) to check how far you go.
Make a note of the time in your exercise notebook and establish a goal to reduce the time it takes you to bike the same distance and route. As your fitness level increases, you’ll be able to record more kilometers in less time while burning more calories.
Schedule longer rides over the week as you get more comfortable spending more time in the saddle. If you undertake three cycling sessions each week, accomplish one short ride (30 minutes), one moderate ride (45 minutes), and one long tour (60 to 120 minutes) each week.
HOW FAST SHOULD I RIDE MY BIKE?
If losing weight is your primary aim, workout intensity is more important than speed. A more intense ride will burn more calories than a less intense ride.
Your intensity (how hard you work) and speed will be affected by the sort of bike you ride and the path you pick (how fast you travel). For example, if you’re riding a big mountain bike at 12 miles per hour on muddy off-road tracks, you’ll undoubtedly have to work quite hard. However, if you’re riding a road bike down a hill, you can attain that speed almost effortlessly.
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WHY CYCLING FOR WEIGHT LOSS IS A GOOD IDEA?
Virtually all of the people who are most effective at losing weight and keeping it off, in the long run, combine changing their eating habits with increasing their physical activity. So, regardless of your genetics, if you combine continuously eating properly with regular exercise. Your body will most likely discover a healthy weight set point.
90% of registered members who dropped an average of 66 pounds and kept it off for 5.5 years exercised for one hour every day. For that purpose, cycling is a quick and efficient way to burn fat. According to Harvard Medical School, a 185-pound individual walking at 3.5 mph will burn 159 calories. The same person cycling at a moderate speed will burn 336 calories. Weight Lose by Cycling, in addition to being a calorie-burner, provides additional weight-loss advantages.