Does Cycling Help Weight loss? | How to Melt Away Body Fat Fast
Trying to kick start your weight loss transformation? You’ll find indoor cycling will not only help you melt away those unwanted pounds, but it can actually be quite fun.
Indoor cycling is a fantastic aerobic exercise that can be enjoyed by everyone from all ages and fitness levels. You can progress at your own pace and enjoy the benefits of improved cardiovascular health and accelerated weight loss.
How many calories can cycling burn?
The number of calories burned from cycling will vary depending on your relative fitness level and workout intensity. However, spinning.com the experts on indoor cycling workouts believe that anywhere between 400 and 500 calories during a 45 minute training session.
Which if you think about it is a lot of fat burning for such a small investment of time.
Top 3 Tips to Help Cycling Weight Loss
To help you on your kick ass fat loss journey, we have listed our 3 most important tips to help you lose weight while cycling.
1. Try High Intensity Interval Training
When it comes to cycling using an indoor exercise bike, less is most certainly more. Do not torture yourself spending hours on an exercise bike trying to pedal as fast as your legs will let you. Not only is this mentally exhausting, it takes forever and is extremely ineffective at helping you lose weight.
We’re sure you have better things to be doing with your time. Therefore, we recommend you try HIIT (High intensity Interval Training) style workouts. HIIT in essence is short burst of intense cycling followed by periods of less intense active rest periods. This training lasts between 30-40 minutes and has been proven to sky rocket your resting metabolic rate.
Ultimately, saving you a lot of time and helping you lose weight much easier.
2. Bin The Supplements
You’ve probably seen adverts on TV for magic supplements that help you “Lose weight fast”. Not only are these supplements absolute rubbish! They can actually be counterproductive to what you want to achieve.
These get slim quick solutions actually strip your body of essential nutrients, fats and minerals you need to stay healthy. Ultimately making long term weight management virtually impossible.
There is no such thing as a “magic weight loss pill”. Consistent workouts and an appropriate diet are the only true way to lose weight, and keep it off.
Which brings us on to our next point…
3. Eat Healthily and In The Right Amounts
Weight loss is actually very simple when you think about it subjectively. More calories burned than consumed equals fat loss. This is known as “calorie deficit”.
Essentially you need to consume fewer calories than your body uses daily. This will often vary from person to person depending on their age, height and current weight.
Trying to achieve a calorie deficit, does not mean you should starve your body. This can actually cause your body to hold on to fat stores as it going into survival mode. We recommend to get started you consume 200-300 calories less than your body currently burns.
Here is a simple calculation to work out how many calories your body burns naturally each day:
W = weight in kilograms (weight (lbs)/2.2) =weight in kg
H = height in centimeters (inches x 2.54) =height in cm
A = age in years
Men: 66.47+ (13.75 x W) + (5.0 x H) - (6.75 x A)
Women: 665.09 + (9.56 x W) + (1.84 x H) - (4.67 x A)
Additionally, eating the right amount of calories is only half the battle. Eating the right kinds of food is equally important. Try and keep your food as basic as possible and from as many natural sources as possible. High protein sources such as chicken, fish and lean red meats are a welcome addition to any effective weight loss diet. Pair these with plenty of green vegetable and you’ll be on the road to success in no time.
Also at least once a week factor in a meal that you wouldn’t class as “healthy” but that you enjoy. Weight loss needs to become a lifestyle choice. Therefore, to maintain consistent progress, reward yourself at least once a week. Otherwise you’ll binge eat, or even worse give up all together.