The author of this article has been a fitness trainer for 23 years. Over the years of his activity, he realized that if you are looking for a way not only to lose weight, but also not to let him go back, you need to master cycling.
There is no other exercise that would do so well for this purpose. Over the years as a coach, he saw his clients lose up to half their weight. There were times when a person lost up to 50 kilograms by simply adding cycling to an already existing daily routine.
Of course, all these people not only trained, but also followed a healthy diet. But you, of course, already knew that without proper nutrition it is impossible to lose weight.
Why cycling might be the best fat burning tool
So, why is cycling the best way to combat overweight? In short, this is a very pleasant pastime, says one of the bike training enthusiasts. With his height of 180 cm and weight of 130 kg, he is a rather overweight person, but eight years ago he weighed 200 kg. Previously, he tried to lose weight through surgery, resorted to surgery to reduce the stomach and was engaged in athletic walking. But walking ten kilometers every day was boring, and he did not think about running.
“With my weight, running can only hurt my joints, and there will be almost no benefit from it,” he says. He signed up for the gym, but only occasionally could he force himself to go there. A bicycle is a completely different matter.
Weber bought his first bike in 2011 and traveled over 32,000 kilometers in eight years. Here https://sportiv.ru/bikes/catalog/gornye/ you can pick up a mountain bike for every taste.
“Riding a bike can be different, especially if you're trying to lose weight,” he says. “You can go fast and intensively, if your goal is to burn carbohydrates, and you can go slowly - this approach helps burn fat in the body faster. In addition, it is boring to fight weight with just one diet. ”
Here are a few more reasons to consider a bicycle to be the best way to fight excess weight.
1. This is not just an exercise.
Studies show interesting results - many people who started training cannot last long. It has been proven that more than 80 percent of people who decide to train quit sports without having worked for a year. Novelty soon disappears, they become bored, and they find more interesting ways to spend time. But the bike will never bore you. Every day you can visit new places, consider new species and feel the breath of fresh wind. You can ride with friends and family, or you can go hiking alone. And you don’t think that these half an hour goes slowly, you don’t want to finish. You enjoy the ride - and exercise.
2. Easy to do intense workout regardless of weight
All scientific studies indicate that high-intensity training is a quick way to speed up metabolism, improve overall shape and stimulate the release of growth hormone. All these factors allow you to quickly burn excess fat. And there is no better way to engage in high-intensity training than on a bicycle - you do not spoil your joints, only your muscles tighten. Just find a convenient place to ride - a quiet road or trail. Better if the road has a slope. Step on the pedals for 10-20 seconds, then rest for 20-40 seconds. Repeat 8 times. Rest for 4-5 minutes and repeat the cycle.
3. You will surely find friends
Research shows that social support — especially in the form of one or two friends who workout with you — helps you keep trying and keeps you from quitting. And the regularity of classes is necessary so that this training allows you to lose weight. And cycling is a very social sport. And you only need a quick search on the Internet to find all the cycling clubs in your area. There will certainly be members of your level with whom you can begin to ride.
4. Cycling does not harm joints
This sport is recommended even for those with joint problems, such as arthritis. In order for the ride not to harm you, you must first find a bike that suits you. But if the bike is your size and you are warming up, then your joints, both knee and thigh, are not at risk.
5. Exercises can be performed at home
Many workouts that are pleasant to perform outdoors, indoors, are uninteresting (for example, a treadmill). But there are gyms in which training becomes interesting due to interesting interactive applications and social support. This way you won’t give up your workout when the weather turns bad.
6. You can run all day
And what other way can you go 100 kilometers? Burning fat has never been so pleasant as on a bicycle. The exercise becomes especially enjoyable when you perform it with friends. And if you were able to refrain from snacks and overeating, then you are guaranteed to create a calorie deficit.
7. This exercise will fit into any schedule without any problems.
The beauty of cycling is that you can put it into life, for example, get it to work. This can not be said about other exercises for which you have to reserve part of the day. And by bicycle you can get to the store and to any other place where you used to go by car or walk. Thus, you can, without changing the schedule, add activity on the day - and, of course, to lose weight.
14 tips from experts for weight loss on a bicycle
Your bike, it turns out, is your best weight loss trainer. Here's how to drive as much as possible and eat better to get rid of fat.
Many people drive because they just like to ride. But if you urgently need to lose a few pounds by the summer, then cycling will be an actual and entertaining way to do it. By bike, you can get to where you usually went by car or walked. And such an exercise will not be boring or unpleasant, even, on the contrary. Of course, you will have to change your diet, although this does not mean that you have to give up your favorite dishes. Here are 14 expert tips to help you lose weight while cycling.
Remember muscle mass
Yes, you lose weight when you reduce the amount of calories consumed, but not always lost kilograms are fat. Sometimes it is not fat that is lost, but muscle mass. Although cyclists who have reduced calorie intake become thinner, they will also be weaker. Diet expert Covert Bailey once said: “When a person loses 10 kilograms, the main question is 10 kilograms of what?” It even happens that a person loses weight, but in the end, the percentage of fat in his body is higher. And do not forget that it is muscle mass that burns calories. The greater your muscle mass, the more calories your body can burn. And muscles burn calories even at rest. How to develop significant muscle mass? Eat more protein to keep your muscles growing when fat is burned.
It is important not only the amount of food consumed, but also the quality, content of carbohydrates, proteins and fats in what you eat. It’s important for endurance athletes to consume the carbohydrates they burn during training. They also need fat to get enough, and protein, so that the muscles grow after training, rather than dry out. And it is not necessary to radically change your diet and lifestyle - small corrections to the diet work better. For example, instead of eating a full plate of pasta, put only half a plate, but add salad and meat sauce to it. And instead of sweets, supplement the diet with fruits.
Watch your upper body muscles
Since the bike develops legs almost exclusively, you run the risk of losing muscle mass in your arms and chest. What is the way out? Heavy exercise for the arms. This does not mean that you have to live in the gym - just 20 minutes of heavy exercise twice a week and half an hour three times a week in winter is enough. This alignment will help you not only lose muscle, but also gain a little.
Long and easy
You do not have to drive at high speed all the time. Instead, choose a slow approach - once a week follow a long bike route - up to six hours. It’s better to start doing such long approaches in the spring. They burn a lot of fat and give you stamina that comes in handy for you in the summer.
But short approaches are important too
Remember that even half an hour on a bicycle will allow you to lose weight, especially if you ride fast. The main thing is that your short approach is intense. Try interval training to get the most out of your saddle time.
Rest is essential in sports. After the trip, you need to properly recharge with carbohydrates and protein. Do not think that if you do not eat, you will lose weight faster - on the contrary, you will not recover, become weaker and may even get sick. And you will lose muscle mass rather than fat. Therefore, you need to eat enough after a workout. Also part of the relaxation are slow, relaxing bike rides.
Forget about weights
Your weight can vary greatly. It depends on many factors, such as the amount of glycogen stored by the muscles or the water content in the body. Therefore, you may notice that your weight sometimes fluctuates even during the day. Know that this is perfectly normal. If you just can't help it, then at least limit your weight check to once a week. If this motivates you, then that’s good. And if the numbers do not suit you, then forget about the scales. Your weight may not be the best indicator of your health.
To continue driving in the summer, without fear of heat, you need to drink enough. Moreover, proper hydration is important not only in the summer, but also in the cooler months. Start your trip with two full bottles of water, and know where you can buy more. Also a good option would be a protein shake or a sports drink, which, in addition to water, will also give your body protein and other substances that it loses with sweat.
Forget about local fat removal
Can cycling remove fat from the hips? Is it possible to quickly remove fat from the abdomen? Try to forget about such a myth as local fat removal. If you want to get rid of fat in one place, know that for this your body will have to lose weight in general, through a healthy diet and exercise. But there is good news - the bike will allow you to do just that, and the exercises will not seem complicated or unpleasant.
Just in moderation
Although it is important to eat vegetables and other healthy foods, it is important to remember that everything needs to be consumed in moderation. If you really like sweets, you can sometimes have dessert or ice cream. Because otherwise, if you completely limit the sweet, there will come a moment when you break. You must also be honest with yourself - when you eat junk food, do not try to hide it from yourself, says Frank Overton, Coach from Colorado. “People today eat so much junk food that they’re used to it. Try to at least partially remove sugary drinks, sugar, and fast food from your diet. Drink less beer, or at least replace it with wine, which is less high in calories. ” Small changes are less noticeable, easier to transfer, and in the end they will change your lifestyle for the better.
Stop eating before you are full enough - you do not need to feel full after each meal. “You even have to feel a little hungry,” says Overton. “But that doesn't mean you should be malnourished or skipping meals.” Your body is a little late before sending a message to the brain that the stomach is full. Therefore, if you stop, you will still feel full after a few minutes.
Review your diet carefully
Overton also suggests reviewing and counting everything you eat every day. “There are various useful phone apps for this,” he recalls. “They will allow you to remember everything that you ate during the week, and then analyze this information and decide what you should not have. You will probably be surprised when you see the results. ”
Make a plan
If you feel that it is difficult to deal with fat alone, get the help of a nutritionist to help you develop your own nutrition plan. This plan will help you effectively lose weight, especially not limiting yourself. You will be able to eat well and perform the daily norm of exercise. Social support is also important - so you should also visit online forums or cycling groups.
Just start driving
Believe that you can lose weight, and one realization of this will give you strength. When you have already started to ride, when you see how simple and pleasant it is, it will become much easier for you to ride. And you can assume that half of the task has already been completed. Training on a bicycle is a reward in itself, it will make you feel better and healthier - regardless of the amount of weight lost.
If you are ready to buy a bike, visit the Sport bike shop to start training for weight loss.