Want to lose weight and always be in good shape? Simply start cycling

The author of this article has been working as a trainer in the field for 23 years. fitness. Over his years of activity, he realized that if you are looking a way not only to lose weight, but also not to let him return back, you need to master cycling.

There is no other exercise that would do so well with this purpose. Over the years he worked as a trainer, he saw how his clients lost before half your weight. There were cases when a person lost up to 50 kilograms by simply adding to the already existing daily routine on the bike.

Of course, all these people not only practiced, but also observed a healthy diet. But you, of course, already knew that without the right nutrition is impossible to lose weight.

• Why cycling might be the best way to fat burning
  • 1. This is not just an exercise.
  • 2. Easy to carry out intense workout no matter weights
  • 3. You will surely find friends
  • 4. Cycling does not harm joints
  • 5. Exercises can be performed at home
  • 6. You can run all day
  • 7. This exercise will fit into any schedule without any problems.
• 14 tips from experts for weight loss on a bicycle
  • Remember muscle mass
  • Balance Meals
  • Watch your upper body muscles
  • Long and easy
  • But short approaches are important too
  • Recharge correctly
  • Forget about weights
  • Drink right
  • Forget about local fat removal
  • Just in moderation
  • Don’t overeat
  • Review your diet carefully
  • Make a plan
  • Just start driving

Why cycling might be the best way to fat burning

So why cycling is the best way to deal with overweight? In short, it is very pleasant pastime, says one of the training lovers on the bike. With his height of 180 cm and a weight of 130 kg, he is a rather overweight person, but eight years ago he weighed 200 kg. He used to try to lose weight with surgery, resorted to operations to reduce the stomach and went in for sports walking. But to walk ten kilometers every day was boring, but about to run, he did not think.

“With my weight, running can only hurt my joints, and the benefits he’ll be almost gone, “he says. He signed up for the gym, but only occasionally could he force himself to go there. And the bike is completely another thing.

Weber bought his first bike in 2011 and rode it over 32,000 kilometers in eight years. Here https://sportiv.ru/bikes/catalog/gornye/ you can pick up the mountain a bicycle for every taste.

“Riding a bike is different, especially if you’re trying reduce weight, “he says.” You can drive fast and intensively, if your goal is to burn carbohydrates, and you can drive slowly – such The approach helps to burn body fat faster. Also fight with weight with just one diet is boring. ”

Here are a few more reasons to consider a bike the best tool in fight against excess weight.

1. This is not just an exercise.

Studies show interesting results – many people who started training cannot last long. Proven that more than 80 percent of people who decide to train, quit sports without having worked even a year. Novelty soon disappears, im get bored and they find more interesting ways spend time. But the bike will never bore you. You can visit new places every day, consider new species and feel a breath of fresh wind. You can ride with friends and family, or you can go camping alone. And you it doesn’t seem like these half an hour are going slowly, you don’t want end. You enjoy the ride – and exercise.

2. Easy to carry out intense workout no matter weights

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 engage in high-intensity training than on a bicycle – you don’t spoil your joints, only muscles tighten. Just find A convenient place to ride is 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 4-5 minutes and repeat the cycle.

3. You will surely find friends

Studies show that social support – especially in seeing one or two friends training with you helps you continue to try and does not allow you to quit training. AND regularity of classes is necessary in order for this training let you lose weight. And cycling is very social sport. And you only need a quick search on the Internet to Find all cycling clubs in your area. There will definitely 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 who have problems with joints, such as arthritis. So that the ride does not harm you, you must first find a bike that suits you. But if the bike to your size, and you perform a warm-up, then your joints, both knee and hip, are not at risk.

5. Exercises can be performed at home

Many workouts that are pleasant to perform outside, inside the premises are uninteresting (for example, a treadmill). But there are gyms in which training becomes interesting through interesting interactive applications and social support. So you don’t quit training when the weather go bad.

6. You can run all day

And what other way can you go 100 kilometers? Burn fat It has never been so pleasant as on a bicycle. Special the exercise becomes pleasant when you perform it with friends. And if you were able to refrain from snacks and overeating, then you 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 fit it in life, for example, to get to work on it. This cannot be said about other exercises for which you have to reserve part of the day. And by bike you can get to the store and to any other places where you used to drive a car or walk. So this way you can, without changing the schedule, add to the activity 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 exercise machine for weight loss. Here’s how to drive as much as possible and eat better so that 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 riding Biking will be a relevant and entertaining way to do this. By bike you can get to where you usually went car or walked. And such an exercise will not be boring or unpleasant, on the contrary. Of course, you have to change and food, although this does not mean that you have to quit your favorites dishes. Here are 14 expert tips to help you lose overweight when exercising on a bicycle.

Remember muscle mass

Yes, you lose weight when you reduce your intake. calories, but not always lost kilograms are fat. Sometimes not fat is lost, but muscle mass. Although cyclists have limited calorie intake, and become thinner, they will also be weaker. Diet expert Covert Bailey once said: “When a person “losing 10 kilograms, the main question – 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 what exactly muscle mass burns calories. The greater your muscle mass, the more calories can burn your body. And muscles burn calories even at rest. How to develop significant muscle mass? Eat more protein to keep your muscles growing when fat burned.

Balance Meals

It’s important not only the amount of food consumed, but also the quality, the carbohydrate, protein, and fat content of what you eat. Athletes developing stamina, it is important to consume carbohydrates that they burn during training. They also need fat to get enough, and protein so that muscles after training grow, rather than dry out. And not be sure to radically change your diet and lifestyle – better minor diet corrections work. For example, instead of eat a full plate of pasta, put only a half plate, but add salad and meat sauce to it. And instead of sweet add diet of fruits.

Watch your upper body muscles

Since the bike develops legs almost exclusively, you risk losing muscle in your arms and chest. What is the way out? Heavy exercise for the arms. This does not mean that you should live in gym – enough 20 minutes of heavy exercise twice a a week and half an hour three times a week in the winter. This arrangement will help you not only not to lose muscle, but also to gain a little.

Long and easy

You do not have to drive at high speed all the time. Instead choose the slow approach – once a week do a long bike route – up to six hours. Better to start doing such long approaches in the spring. They burn a lot of fat and give you stamina, which is useful to 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 are going fast. The main thing is that your the short approach was intense. Try interval workout to get the most out of your time spent in saddle.

Recharge correctly

Rest is essential in sports. After the trip you need properly charged with carbohydrates and protein. Do not think that if you you won’t eat, you lose weight faster – on the contrary, you don’t recover, become weaker and may even get sick. And lose you are more muscle mass, not fat. Therefore it is necessary enough eat after workout. Also part of the rest are slow, relaxing bike rides.

Forget about weights

Your weight can vary greatly. It depends on many factors such as the amount of muscle glycogen stored in or body water content. Therefore, you may notice that your weight fluctuates sometimes even during the day. Know what it is completely normal. If you just can’t resist, then by at least limit weight testing to once a week. If this motivates you, it’s good. And if the numbers do not suit you, then forget about the scales. Your weight may not be the best indicator. your health.

Drink right

To continue driving in the summer without fear of heat, you will need enough to drink. Moreover, proper hydration is important not only in the summer, and also in cooler months. Start the trip with two full bottles of water, and know where to buy more. Also a good option would be a protein shake or a sports drink that in addition to water, it will also give your body protein and other substances, which he loses with sweat.

Forget about local fat removal

Can cycling remove fat from the hips? Is it possible fast 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 healthy eating and exercise. But there are good news – the bike will let you do just that, and the exercises will not seem complicated or unpleasant.

Just in moderation

While it is important to eat vegetables and other healthy foods, it’s important to remember that all you need to consume in moderation. If you really like sweets, then You can sometimes have dessert or ice cream. Because otherwise, if you you will completely limit the sweet, the moment will come when you tear off. You must also be honest with yourself – when you eat junk food, don’t try to hide it from yourself, says the coach from Colorado Frank Overton. “People eat so much junk food today, that you’re used to it. Try to at least partially remove from Diet sweet drinks, sugar and fast food. Drink less beer or at least replace it with wine, which is less high in calories. ” changes are less noticeable, easier to transfer, and in the end they will change your lifestyle for the better.

Don’t overeat

Stop eating before you are full enough – you don’t you need to feel full after every meal. “I have to even feel a little hungry, “says Overton.” But not means you should be malnourished or skipping meals. “Your the body is a little late before sending a message to the brain, that the stomach is full. So if you stop, you still feel full after a few minutes.

Review your diet carefully

Overton also offers to review and calculate everything that you eat every day. “For this there are various useful phone apps, ”he recalls.“ They let you remember everything you ate for a week, and then analyze this information and decide what you should not have. You, probably, be surprised when you see the results. ”

Make a plan

If you feel that it’s difficult to deal with fat alone, enlist the help of a nutritionist to help you develop own nutrition plan. This plan will help you lose effectively. weight, not particularly limiting oneself. You can eat well and to fulfill the daily norm of exercises. Social support is also important – so you should also visit online forums or groups about cycling.

Just start driving

Believe that you can lose weight, and one realization of this will give you strength. When you started driving, when you see how it’s simple and pleasant, it will become much easier for you to ride. AND you can assume that half the task has already been completed. Training on a bike – a reward in itself, it will give you feel better and healthier – regardless of quantity lost weight.

If you are ready to buy a bike, visit the bike shop. Sports to start workouts for weight loss.