Practicing regularly and not having the weight-loss results you’re hoping for can be frustrating. Although cycling is customarily a good way to lose weight since it’s low-impact and burns a lot of calories, you will need to exercise more than just climb on your bike and ride.
From concentrating your preparation and doing the suitable types of workouts to having enough sleep, here are four pieces of advice that cyclists can lose more fat and shed more kilos from your midriff.
The trick to losing weight is to be consistent with your everyday workouts. If you don’t have a lot of time to devote to your workout, it has been proven that you burn your belly fat more effectively on your bike and improve your metabolism within 12 hours of your exercises.
High-Intensity Interval Training as known as HIIT is one solution to get this finished, and the good news is that these exercises can typically be completed in just 30–45 minutes. Indoor treadmill, stationary bike, or local spin class are good choices for HIIT sessions because of their comfort and protection while riding at high speeds.
BE PATIENT & KEEP IT SLOW
Though going hard has its benefits, the fact is the interval or HIIT training can only make up an estimated about 20% of your weekly training to prevent injury. The other 80% should be a long, sluggish variety that is simpler to recover from and burn a lot of calories.
Aim to ride most of your training at about 70% at your heart rate max, or Zone 2, for about two hours. If you do not have a heart rate monitor, it is equivalent to 6 out of 10 at the perceived level of exercise. As your health improves, increase your exercise time spent for one or two rides to more than 3 hours for a full-fat burn.
THE MORNING RIDE FASTED
Whether it’s your morning ride or a quick ride before work, a fast ride will slam up your fat burn. The reason is that when you do not fast, your body burns carbohydrate and glycogen stocks before you start using fat for a charge.
On the flip side, your glycogen levels are poor and your body uses fat to fuel your exercise instead of when you’ve fasted. The optimal catalog for occasional fasting is 12–16 hours, so if you intend to work out at 8 a.m., you may need to skip any food or drink other than water at least 8 p.m. The night before that, bear in mind fast riding is ideal for shorter exercise sessions lasting less than 2 hours to prevent bonding.
ALLOW YOURSELF MORE SLEEP
Besides being beneficial for post-workout recovery and injury prevention, having the advised amount of sleep every night could cut down stress and boost weight loss. Having less than recommended means that you maintain weight despite your fitness efforts.
Instead of sitting up and snacking while watching late-night TV, ride hard throughout the day to get exhausted and go to bed early and get 8 hours of sleep a night to meet your weight-loss targets. Being well-rested also helps it easier to wake up the next morning and get your exercise before you go to work, making it less likely to miss your exercise.