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.
00:57High intensity interval sessions are a key facet of your fat burning ability, as these are the
01:02sessions which significantly reduce body fat. This type of training not only curbs your appetite to
01:07suppress any hunger pang that you may suffer from from longer, lower intensity rides, but also
01:13initiate a training response, which studies have shown sees your body release human growth hormone
01:18to burn fat and maintain muscle. There are many different ways to carry out these sessions,
01:23but it is all about having that distinction between a high intensity interval and a recovery block.
01:29A basic workout to complete is six sets of 30 second efforts with a minute rest in between each interval.
01:36These rest and 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
01:57of rides. Endurance and recovery rides are key facets for building our cycling fitness, which is crucial
02:04to maintaining 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
02:21around.
02:27It 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 become
02:39more 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
02:49in
02:49except a small bottle of water on a mild day. As a rule of thumb, you should look to start
02:54consuming
02:55around 60 grams of carbohydrates 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.
03:14Fasted riding isn't just the case of riding to a calorie deficit, as you're training your body to
03:19use fats as an energy source. You only need to do a couple of these rides each week and it
03:24shouldn't be
03:24the key part of your training program. The goal of fasted rides aren't to cycle at a high intensity,
03:31as unsurprisingly your body won't be able to cope and you're highly likely to bonk along the way.
03:37This is best achieved before you have breakfast, perhaps on a morning commute when you can have a
03:41meal when you arrive at work. It is vital to ride at a steady state with low intensity to get
03:48the full
03:48benefits 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
04:20improving your performance or shedding weight, but ensuring you're getting enough sleep is a massive
04:25part of it. Losing fat is a massive benefit of a good night's rest as well, with studies showing
04:30that sleep deprivation can lead to an increase in appetite and negatively impact your body's metabolism,
04:36which can lead to weight gain.
04:43You may not be using your bike to commute as much as you did before COVID-19, as attitudes towards
04:48working from home become the norm. But commuting by bike can eke off a few extra pounds with a short
04:55but intense ride. Studies have shown that commuting by bike for as little as 30 minutes saw significant
05:01weight and BMI improvements. These are our top tips to burning fat on the bike. Do let us know
05:10your top weight loss tips in the comments below and anything we may have missed.
05:14Thanks for watching and don't forget to like this video and subscribe to the Cycling Weekly YouTube channel.
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