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.