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 will begin cycling for a number of different reasons, whether that be the enjoyment and the

00:04freedom that riding the bike brings, improving our fitness or the social aspect from riding with

00:09friends, family or our local club mates. For some people cycling is a perfect way to lose weight

00:15and it's certainly one of the most enjoyable and efficient ways in doing so. But there are

00:20many different ways to achieve this through different types of riding which can be more

00:24or less efficient for burning fat as well as our habits and lifestyle on and off the bike as well.

00:30Do 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.

00:45High intensity interval sessions are a key facet of your fat burning ability as these are the sessions

01:03which significantly reduce body fat. This type of training not only curbs your appetite to suppress

01:08any hunger pang that you may suffer from from longer lower intensity rides but also initiates a

01:13training response which studies have shown sees your body release human growth hormone to burn fat

01:19and maintain muscle. There are many different ways to carry out these sessions but it is all about

01:24having that distinction between a high intensity interval and a recovery block. A basic workout to

01:30complete is six sets of 30 second efforts with a minute rest in between each interval. These rest

01:37and intense intervals can be extended, repeated 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 weight loss

01:52compared to endurance rides. However that doesn't mean you should completely abandon all other types of rides.

01:58Endurance and recovery rides are key facets for building our cycling fitness which is crucial to

02:04maintaining weight loss. Your body won't be able to carry out the relentless nature of interval sessions

02:09every day of the week so mixing up your riding with recovery and endurance rides will not only be

02:15beneficial for your mind but also your body meaning you can go all out each time an interval session rolls around.

02:21It won't take a rocket scientist to know that what you eat and drink on and off the bike

02:32will affect your fat loss and your weight. Whilst energy gels and bars may have improved in taste and

02:38become more palatable in recent times it is important to use them for when they're actually needed.

02:44If you're going out for a short 45 minute spin the chances are that you won't need any additional fuel in

02:50except a small bottle of water on a mild day. As a rule of thumb you should look to start consuming

02:55around 60 grams of carbohydrates per hour after one hour's riding. This can come in forms of gels,

03:01energy drinks or natural food. Any rides under one hour shouldn't require any energy supplementation at all.

03:08Fasted riding isn't just a case of riding to a calorie deficit as you're training your body to use fats

03:19as an energy source. You only need to do a couple of these rides each week and it shouldn't be the key

03:25part of your training program. The goal of fasted rides aren't to cycle at a high intensity as

03:31unsurprisingly your body won't be able to cope and you're highly likely to bonk along the way.

03:36This is best achieved before you have breakfast perhaps on a morning commute when you can have

03:41a meal when you arrive at work. It is vital to ride at a steady state with low intensity to get

03:48the full benefits from fasted riding so you not only utilize fat sources instead of glycogen on that ride

03:54but also benefit long term as using fats as an effective energy source. If you're going to give

04:00fasted rides a try it's crucial that you stick to low intensity rides but also speak to your cycling

04:06coach or nutritionist to see how this can work best for your riding.

04:15Sleep is perhaps the most misused training aid most cyclists take advantage of. Whether it be

04:20approving your performance or shedding weight but ensuring you're getting enough sleep is a massive part

04:25of it. Losing fat is a massive benefit of a good night's rest as well with studies showing that

04:30sleep deprivation can lead to an increase in appetite and negatively impact your body's metabolism which

04:36can lead to weight gain. You may not be using your bike to commute as much as you did before Covid-19.

04:47Its attitudes towards working from home become the norm but commuting by bike can eke off a few extra pounds

04:54with a short but intense ride. Studies have shown that commuting by bike for as little as 30 minutes

05:00saw 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.

05:13Thanks for watching and don't forget to like this video and subscribe to the Cycling Weekly YouTube channel.

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