Weight Loss Through Cycling
Want to know how to lose weight through cycling? In this video we detail some top cycling weight loss tips for shedding the pounds on your bike.
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00:00 We all begin cycling for a number of different reasons,
00:02 whether that be the enjoyment and the freedom that riding the bike brings,
00:06 improving our fitness or the social aspect from riding with friends, family or our local clubmates.
00:11 For some people, cycling is a perfect way to lose weight and it's certainly one of the most
00:16 enjoyable and efficient ways in doing so. But there are many different ways to achieve this,
00:22 through different types of riding which can be more or less efficient from burning fat,
00:26 as well as our habits and lifestyle on and off the bike as well. Do be aware that these methods
00:31 must be completed in moderation and may not work for everyone. There's also nothing to say that
00:36 you need to do this to enjoy your cycling. So here are a few key tips to shed that weight.
00:42 [music]
00:44 High-intensity interval sessions are a key facet of your fat-burning ability,
01:02 as these are the sessions which significantly reduce body fat. This type of train not only
01:06 curbs your appetite to suppress any hunger pang that you may suffer from from longer,
01:10 lower-intensity rides, but also initiates a training response, which studies have shown
01:16 sees your body release human growth hormone to burn fat and maintain muscle. There are many
01:21 different ways to carry out these sessions, but it's all about having that distinction between
01:26 a high-intensity interval and a recovery block. A basic workout to complete is six sets of 30-second
01:32 efforts, with a minute's rest in between each interval. These rest and intense intervals can
01:38 be extended, repeated, or reduced based on your ability. Going hard with HIIT sessions will give
01:50 you the most bang for your buck when it comes to weight loss compared to endurance rides.
01:54 However, that doesn't mean you should completely abandon all other types of rides. Endurance and
01:59 recovery rides are key facets for building our cycling fitness, which is crucial to maintaining
02:04 weight loss. Your body won't be able to carry out the relentless nature of interval sessions
02:09 every day of the week, so mixing up your riding with recovery and endurance rides will not only
02:15 be beneficial for your mind, but also your body, meaning you can go all out each time an interval
02:20 session rolls around. It won't take a rocket scientist to know that what you eat and drink
02:31 on and off the bike will affect your fat loss and your weight. Whilst energy gels and bars may have
02:37 improved in taste and become more palatable in recent times, it is important to use them for
02:42 when they're actually needed. If you're going out for a short 45-minute spin, the chances are that
02:48 you won't need any additional fueling except a small bottle of water on a mild day. As a rule
02:53 of thumb, you should look to start consuming around 60 grams of carbohydrates per hour after
02:58 one hour's riding. This can come in forms of gels, energy drinks, or natural food. Any rides
03:04 under one hour shouldn't require any energy supplementation at all. Fasted riding isn't
03:15 just a case of riding to a calorie deficit, as you're training your body to use fats as an energy
03:20 source. You only need to do a couple of these rides each week, and it shouldn't be the key part
03:25 of your training program. The goal of fasted rides aren't to cycle at a high intensity,
03:31 as unsurprisingly your body won't be able to cope and you're highly likely to bonk along the way.
03:36 This is best achieved before you have breakfast, perhaps on a morning commute,
03:41 or you can have a meal when you arrive at work. It is vital to ride at a steady state,
03:46 with low intensity, to get the full benefits from fasted riding, so you not only utilise fat
03:52 sources instead of glycogen on that ride, but also benefit long-term as using fats as an effective
03:57 energy source. If you're going to give fasted rides a try, it's crucial that you stick to low
04:03 intensity rides, but also speak to your cycling coach or a nutritionist to see how this can work
04:08 best for your riding. Sleep is perhaps the most misused training aid most cyclists take advantage
04:19 of. Whether it be improving your performance or shedding weight, ensuring you're getting enough
04:24 sleep is a massive part of it. Losing fat is a massive benefit of a good night's rest as well,
04:29 with studies showing that sleep deprivation can lead to an increase in appetite
04:34 and negatively impact your body's metabolism, which can lead to weight gain.
04:38 You may not be using your bike to commute as much as you did before COVID-19,
04:47 as attitudes towards working from home become the norm, but commuting by bike can eke off a
04:53 few extra pounds with a short but intense ride. Studies have shown that commuting by
04:58 bike for as little as 30 minutes saw significant weight and BMI improvements.
05:03 These are our top tips to burning fat on the bike. Do let us know your top weight loss tips
05:11 in the comments below, and anything we may have missed. Thanks for watching,
05:15 and don't forget to like this video and subscribe to the Cycling Weekly YouTube channel.