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 all begin cycling for a number of different reasons,
00:02whether that be the enjoyment and the freedom that riding the bike brings,
00:06improving our fitness or the social aspect from riding with friends, family or our local clubmates.
00:12For some people, cycling is a perfect way to lose weight and it's certainly one of the most
00:16enjoyable and efficient ways in doing so. But there are many different ways to achieve this,
00:22through different types of riding which can be more or less efficient from burning fat,
00:26as well as our habits and lifestyle on and off the bike as well.
00:29Do 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,
01:01as these are the sessions which significantly reduce body fat.
01:05This type of training not only curbs your appetite to suppress any hunger-pang that
01:09you may suffer from from longer, lower-intensity rides, but also initiates a training response,
01:15which studies have shown sees your body release human growth hormone to burn fat and maintain
01:20muscle. There are many different ways to carry out these sessions, but it's all about having
01:25that distinction between a high-intensity interval and a recovery block.
01:29A basic workout to complete is six sets of 30-second efforts,
01:33with a minute's rest in between each interval. These rest and intense intervals can be extended,
01:39repeated, 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
01:52weight loss compared to endurance rides. However, that doesn't mean you should completely
01:56abandon all other types of rides. Endurance and recovery rides are key facets for building our
02:02cycling fitness, which is crucial to maintaining weight loss. Your body won't be able to carry out
02:07the relentless nature of interval sessions every day of the week, so mixing up your riding with
02:12recovery and endurance rides will not only be beneficial for your mind, but also your body,
02:18meaning you can go all out each time an interval session rolls around.
02:27It won't take a rocket scientist to know that what you eat and drink
02:31on and off the bike will affect your fat loss and your weight. Whilst energy gels and bars
02:37may have improved in taste and become more palatable in recent times, it is important
02:41to use them for when they're actually needed. If you're going out for a short 45-minute spin,
02:47the chances are that you won't need any additional fueling except a small bottle
02:51of water on a mild day. As a rule of thumb, you should look to start consuming around 60g of
02:56carbohydrates 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.
03:09Fasted riding isn't just a case of riding to a calorie deficit, as you're training your body
03:14to use fats as an energy source. You only need to do a couple of these rides each week,
03:18and it shouldn't be the key part of your training program. The goal of fasted rides aren't to cycle
03:24at a high intensity, as unsurprisingly your body won't be able to cope and you're highly
03:29likely to bonk along the way. This is best achieved before you start riding,
03:34perhaps on a morning commute when you can have a meal when you arrive at work.
03:39It is vital to ride at a steady state with low intensity to get the full benefits from
03:44fasted riding, so you not only utilize fat sources instead of glycogen on that ride,
03:48but also benefit long-term as using fats as an effective energy source.
03:54If you're going to give fasted rides a try, it's crucial that you stick to low intensity rides,
04:00but also speak to your cycling coach or a nutritionist to see how this can work best
04:03for your riding. Sleep is perhaps the most misused training aid most cyclists take advantage of.
04:12Whether it be improving your performance or shedding weight,
04:15but ensuring you're getting enough sleep is a massive part of it.
04:18Losing fat is a massive benefit of a good night's rest as well.
04:21If you're going to ride at a low intensity, it's crucial that you stick to a low intensity
04:26Losing fat is a massive benefit of a good night's rest as well,
04:29with studies showing that sleep deprivation can lead to an increase in appetite
04:34and negatively impact your body's metabolism, which can lead to weight gain.
04:43You may not be using your bike to commute as much as you did before COVID-19,
04:47as attitudes towards working from home become the norm, but commuting by bike can eke off a
04:53few extra pounds with a short but intense ride. Studies have shown that commuting by
04:58bike for as little as 30 minutes saw 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. Thanks for watching,
05:15and don't forget to like this video and subscribe to the Cycling Weekly YouTube channel.