Weight Loss Through Cycling

Cycling Weekly

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.

Transcript

00:00We all begin cycling for a number of different reasons,

00:02whether that be the enjoyment and the freedom that riding the bike brings,

00:06improving our fitness or the social aspect from riding with friends, family or our local clubmates.

00:12For some people, cycling is a perfect way to lose weight and it's certainly one of the most

00:16enjoyable and efficient ways in doing so. But there are many different ways to achieve this,

00:22through different types of riding which can be more or less efficient from burning fat,

00:26as well as our habits and lifestyle on and off the bike as well.

00:29Do be aware that these methods must be completed in moderation and may not work for everyone.

00:35There's also nothing to say that you need to do this to enjoy your cycling,

00:38so here are a few key tips to shed that weight.

00:57High-intensity interval sessions are a key facet of your fat-burning ability,

01:01as these are the sessions which significantly reduce body fat.

01:05This type of training not only curbs your appetite to suppress any hunger-pang that

01:09you may suffer from from longer, lower-intensity rides, but also initiates a training response,

01:15which studies have shown sees your body release human growth hormone to burn fat and maintain

01:20muscle. There are many different ways to carry out these sessions, but it's all about having

01:25that distinction between a high-intensity interval and a recovery block.

01:29A basic workout to complete is six sets of 30-second efforts,

01:33with a minute's rest in between each interval. These rest and intense intervals can be extended,

01:39repeated, or reduced based on your ability.

01:48Going hard with HIIT sessions will give you the most bang for your buck when it comes to

01:52weight loss compared to endurance rides. However, that doesn't mean you should completely

01:56abandon all other types of rides. Endurance and recovery rides are key facets for building our

02:02cycling fitness, which is crucial to maintaining weight loss. Your body won't be able to carry out

02:07the relentless nature of interval sessions every day of the week, so mixing up your riding with

02:12recovery and endurance rides will not only be beneficial for your mind, but also your body,

02:18meaning you can go all out each time an interval session rolls around.

02:27It won't take a rocket scientist to know that what you eat and drink

02:31on and off the bike will affect your fat loss and your weight. Whilst energy gels and bars

02:37may have improved in taste and become more palatable in recent times, it is important

02:41to use them for when they're actually needed. If you're going out for a short 45-minute spin,

02:47the chances are that you won't need any additional fueling except a small bottle

02:51of water on a mild day. As a rule of thumb, you should look to start consuming around 60g of

02:56carbohydrates per hour after one hour's riding. This can come in forms of gels, energy drinks,

03:02or natural food. Any rides under one hour shouldn't require any energy supplementation at all.

03:09Fasted riding isn't just a case of riding to a calorie deficit, as you're training your body

03:14to use fats as an energy source. You only need to do a couple of these rides each week,

03:18and it shouldn't be the key part of your training program. The goal of fasted rides aren't to cycle

03:24at a high intensity, as unsurprisingly your body won't be able to cope and you're highly

03:29likely to bonk along the way. This is best achieved before you start riding,

03:34perhaps on a morning commute when you can have a meal when you arrive at work.

03:39It is vital to ride at a steady state with low intensity to get the full benefits from

03:44fasted riding, so you not only utilize fat sources instead of glycogen on that ride,

03:48but also benefit long-term as using fats as an effective energy source.

03:54If you're going to give fasted rides a try, it's crucial that you stick to low intensity rides,

04:00but also speak to your cycling coach or a nutritionist to see how this can work best

04:03for your riding. Sleep is perhaps the most misused training aid most cyclists take advantage of.

04:12Whether it be improving your performance or shedding weight,

04:15but ensuring you're getting enough sleep is a massive part of it.

04:18Losing fat is a massive benefit of a good night's rest as well.

04:21If you're going to ride at a low intensity, it's crucial that you stick to a low intensity

04:26Losing fat is a massive benefit of a good night's rest as well,

04:29with studies showing that sleep deprivation can lead to an increase in appetite

04:34and negatively impact your body's metabolism, which can lead to weight gain.

04:43You may not be using your bike to commute as much as you did before COVID-19,

04:47as attitudes towards working from home become the norm, but commuting by bike can eke off a

04:53few extra pounds with a short but intense ride. Studies have shown that commuting by

04:58bike for as little as 30 minutes saw significant weight and BMI improvements.

05:06These are our top tips to burning fat on the bike. Do let us know your top weight loss tips

05:11in the comments below, and anything we may have missed. Thanks for watching,

05:15and don't forget to like this video and subscribe to the Cycling Weekly YouTube channel.

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