- Exercise & Fitness
How to Lose Weight Cycling
Lose Weight Cycling
Getting Started-How To Lose Weight Cycling
Want to know how to lose weight cycling? Need an in depth guide into how to lose weight cycling? Well here it is! I'll show you exactly the method I used to lose more than 2.5 stone cycling in just 9 weeks, so that you can benefit and get down to your ideal weight.
First of all the obvious, you need a bike. I chose a road bike. Mountain bikes or others are fine but I prefer road bikes because they are faster and I enjoy the exhilaration from the extra speed also I wanted to make this a life style change to keep the weight off and I used to do a lot of road biking in my mid to late teens and loved it. For the purpose of losing weight cycling, anything you have or can get your hands on is fine too initially but you may want to think about getting a decent road bike further down the line. You don't have to spend a fortune, my bike cost me £70 from Ebay I spent a further £50 doing it up and it is a very capable machine.
How To Lose Weight Cycling An Introduction
So how to lose weight cycling? Many of us get to a stage for whatever reason where we look in the mirror and think I really need to do something about my weight. First of all I tried jogging, I'd last about ten minutes before I would have to stop out of breath and feeling nauseous and after a few days my knees really started to hurt from the impact. That is where the beauty of cycling comes in because it is very low impact and that extra weight you are carrying isn't going to damage your joints. Also if you are self concious about your weight, with a helmet and sunglasses on no one is going to recognise you on your bike anyway, so cycling to lose weight is ideal. you can also set your own pace a lot easier on a bike from a lower level of fitness. Let's face it walking fast can be tiring when you are over weight, let alone running and I don't know about you but power walking the streets with a big red face is not my idea of a fun day out.
On your Bike-Losing Weight Cycling, How to do it?
So you have a bike and you are ready to start on your how to lose weight cycling programme. first of all you need to find the time to cycle I did so by initially cycling for an hour after work. Once I had done that for a week or two I felt confident enough to cycle to work 15 miles away so a round trip of 30 miles. Where I live is pretty flat so it took me just under 50 minutes to get to work. I did this five times a week. Depending on your weight and cycling on average between 12-14 miles an hour(a steady pace not too fast!) you will burn around 500 calories an hour. 3500 calories is a pound of body fat. This is a rough guideline so don't worry too much about it. but it gives you an idea of how effective cycling is at helping you lose weight. don't be dis-hearted if you can't cycle as much as I did, even half an hour a day will help greatly building muscle tone. You burn more calories not only during exercise but afterwards for hours as your body repairs muscle tissue and your metabolism is heightened. Also as you develop more muscle you burn more calories even when you are resting and doing nothing! It is a win win situation. If a couple hours cycling a week is all you can manage you'll still see good improvements but the more you put in the more you'll get out and the quicker your results.
A Great Tip To lose Weight, Especially Abdominal Fat While Cycling
At first you may notice your legs changing shape as you get into your Losing weight cycling programme. They will tone up and you will lose body fat more noticeably on your legs and buttocks. My key tip to accelerate body fat loss on your upper body while cycling is get out of the saddle. Try to pedal periodically standing up. Hills are great for this as they often force you out of your seat as you need the extra power to get up them. While you are out of your seat you are using your core muscles more and as a result you will burn more body fat in these areas. If you don't have hills like I didn't then you can get out of your seat and sprint periodically. Do it every five minutes or so for sixty seconds then when you are out of breath sit back down on your seat and recover. Try to get three sprints in for every 20 minutes riding. don't worry if this is too hard initially. This is advanced training, the first couple of weeks just get some miles under your belt. You can use this technique later when you have developed your fitness.
Compete Against Yourself! How To Lose Weight Cycling
To keep improving and losing weight you need to set yourself targets. Make sure they are realistic and avoid setting targets that involve the weighing scales. Many people initially put weight on when they start exercising. This is because you are growing muscle and muscle weighs more than fat. Don't lose heart this is just a temporary thing and you are actually losing fat in most cases, just think about those wonderful new muscles you are building that are burning extra calories even when you are not using them.
Your targets should be cycling related as long as you keep improving your cycling your body will follow suit. Your body is a reflection of the activity it does. And as you become a keen cyclist your body shape will reflect that, so keep going. Targets as I said should be kept simple. have a test bike route that you can time yourself over and try to improve your time when you ride it. you won't always be successful but you should see steady improvement over time. Keep your times in a diary and chart your progress. looking back and seeing how you have improved will be a great motivator for you to keep going.
Keeping Motivated And Lose Weight Cycling
Enjoy your cycling! This is very important don't make every session a hardcore work out you'll get bored and start dreading getting on your bike. Go for leisurely rides to fun places with nice scenery and have an ice cream as a treat when you get there. You could even plan a cycling Holiday visiting somewhere you've always wanted to go. If you keep cycling fun you'll keep cycling!
Diet And Nutrition-How To lose Weight Cycling
This is a key one and where you need to stay focused, Don't eat more calories than your daily recommended amount, for men 2500 and women 2000. You'll be burning more calories than what you are taking in because of the cycling. This is how you'll lose the weight, so it's important that the calories you are taking in are quality ones to repair your body from all the exertion. So that means lots of veg and lean protein sources. Try to get as many of your daily calories from these food groups as possible this will help you burn fat more effectively while keeping your body stocked with all the valuable nutrition it needs. You'll need to eat carbs too the better ones include whole-grains, potatoes and brown rice. white pasta is pretty much empty calories so try to keep eating it to a minimum. you don't have to eat like a health guru every day. Have that pizza if you want it but make sure you don't go over your daily calorie intake this is very important and remember when you do eat bad things instead of good you are slowing down your improvement cycling wise, as your body is not getting the good nutrition it needs to create the new super you. So keep the treat days to no more than twice a week. If you do go over your calorie allowance don't beat yourself up over it but don't make a habit of it either if it makes you feel better you can burn off the extra calories you ate on your next bike ride assuming you didn't eat five pizza!
Good Luck and Happy Cycling
Well that's it for now, you have more than enough information to start you on your how to lose weight cycling Journey. If you follow the tips I have given you, I know you'll have great success both losing weight and living a new healthy lifestyle. Let me know how you get on, happy cycling and good luck!
Take a look at some my other cycling articles
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