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.
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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.
04:47It's 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 in the
05:11comments below and anything we may have missed. Thanks for watching and don't forget to like this video
05:17and subscribe to the Cycling Weekly YouTube channel.