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
00:04 that riding the bike brings, improving our fitness,
00:07 or the social aspect from riding with friends,
00:09 family, or our local club mates.
00:12 For some people, cycling is a perfect way to lose weight,
00:15 and it's certainly one of the most enjoyable
00:17 and efficient ways in doing so.
00:19 But there are many different ways to achieve this,
00:22 through different types of riding,
00:23 which can be more or less efficient from burning fat,
00:26 as well as our habits and lifestyle
00:28 on and off the bike as well.
00:29 Do be aware that these methods
00:31 must be completed in moderation,
00:33 and may not work for everyone.
00:35 There's also nothing to say that you need to do this
00:37 to enjoy your cycling.
00:38 So here are a few key tips to shed that weight.
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00:57 High-intensity interval sessions
00:59 are a key facet of your fat-burning ability,
01:01 as these are the sessions
01:02 which significantly reduce body fat.
01:05 This type of training not only curbs your appetite
01:07 to suppress any hunger-pang that you may suffer from
01:09 from longer, lower-intensity rides,
01:12 but also initiates a training response,
01:15 which studies have shown
01:16 sees your body release human growth hormone
01:18 to burn fat and maintain muscle.
01:21 There are many different ways to carry out these sessions,
01:23 but it is all about having that distinction
01:25 between a high-intensity interval
01:27 and a recovery block.
01:29 A basic workout to complete is six sets of 30-second efforts
01:33 with a minute's rest in between each interval.
01:36 These rest and intense intervals can be extended,
01:39 repeated, or reduced based on your ability.
01:42 (upbeat music)
01:45 Going hard with HIIT sessions
01:49 will give you the most bang for your buck
01:51 when it comes to weight loss compared to endurance rides.
01:54 However, that doesn't mean you should completely abandon
01:56 all other types of rides.
01:58 Endurance and recovery rides are key facets
02:01 for building our cycling fitness,
02:03 which is crucial to maintaining weight loss.
02:06 Your body won't be able to carry out
02:07 the relentless nature of interval sessions
02:09 every day of the week,
02:11 so mixing up your riding with recovery and endurance rides
02:14 will not only be beneficial for your mind,
02:16 but also your body,
02:18 meaning you can go all out
02:19 each time an interval session rolls around.
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02:27 It won't take a rocket scientist to know
02:29 that what you eat and drink on and off the bike
02:32 will affect your fat loss and your weight.
02:35 Whilst energy gels and bars may have improved in taste
02:38 and become more palatable in recent times,
02:40 it is important to use them
02:42 for when they're actually needed.
02:44 If you're going out for a short 45-minute spin,
02:47 the chances are that you won't need any additional fueling,
02:49 except a small bottle of water on a mild day.
02:52 As a rule of thumb, you should look to start consuming
02:55 around 60 grams of carbohydrates per hour
02:57 after one hour's riding.
02:59 This can come in forms of gels,
03:01 energy drinks, or natural food.
03:04 Any rides under one hour
03:05 shouldn't require any energy supplementation at all.
03:08 (upbeat music)
03:11 Fasted riding isn't just a case of riding
03:16 to a calorie deficit,
03:17 as you're training your body to use fats as an energy source.
03:21 You only need to do a couple of these rides each week,
03:23 and it shouldn't be the key part of your training program.
03:27 The goal of fasted rides aren't to cycle
03:29 at a high intensity,
03:31 as unsurprisingly, your body won't be able to cope,
03:33 and you're highly likely to bonk along the way.
03:36 This is best achieved before you have breakfast,
03:39 perhaps on a morning commute,
03:41 when you can have a meal when you arrive at work.
03:44 It is vital to ride at a steady state,
03:46 with low intensity,
03:47 to get the full benefits from fasted riding,
03:50 so you not only utilize fat sources
03:52 instead of glycogen on that ride,
03:54 but also benefit long-term,
03:55 as using fats as an effective energy source.
03:58 If you're gonna give fasted rides a try,
04:01 it's crucial that you stick to low intensity rides,
04:04 but also speak to your cycling coach,
04:06 or a nutritionist,
04:07 to see how this can work best for your riding.
04:09 (upbeat music)
04:12 Sleep is perhaps the most misused training aid
04:17 most cyclists take advantage of.
04:19 Whether it be improving your performance,
04:21 or shedding weight,
04:22 but ensuring you're getting enough sleep
04:24 is a massive part of it.
04:26 Losing fat is a massive benefit
04:28 of a good night's rest as well,
04:29 with studies showing that sleep deprivation
04:31 can lead to an increase in appetite,
04:34 and negatively impact your body's metabolism,
04:36 which can lead to weight gain.
04:38 You may not be using your bike to commute
04:45 as much as you did before COVID-19,
04:47 as attitudes towards working from home
04:49 have become the norm.
04:51 But commuting by bike can eke off a few extra pounds
04:54 with a short but intense ride.
04:56 Studies have shown that commuting by bike
04:58 for as little as 30 minutes
05:00 saw significant weight and BMI improvements.
05:03 These are our top tips to burning fat on the bike.
05:09 Do let us know your top weight loss tips
05:11 in the comments below,
05:12 and any that we may have missed.
05:14 Thanks for watching,
05:15 and don't forget to like this video,
05:17 and subscribe to the Cycling Weekly YouTube channel.
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