![]() You don’t need to forget about goodies altogether, but you need to have a strategic approach to them. Sweets and snacks get easily get in the way of your weight loss too. For example, a 20oz (560ml) bottle of Coke a day for a year contains the energy of 25lbs (11.5kg) of fat. It doesn’t mean that you need to count every calorie, but you need to understand how much energy is contained in various foods.Ĭutting liquid calorie intake is the easiest way of strategic eating and the most effective way of tackling fat loss. You can easily ruin your gains if you don’t watch what you eat. Eat (and drink) strategicallyĪs you increase your level of physical activity your hunger level will increase too. Do them twice a week and just after 3 months you will be surprised and impressed to see the benefits. Pull-ups, push-ups and dips work your arms and shoulders and can be done almost anywhere. While this will not make you lose fat on the stomach, it will increase your upper body muscle mass and will make you look more proportional (cycling only targets your legs), and it can make your belly look flatter too.īody weight exercises work perfectly. Do some additional trainingĭoing some weight training targeting your upper body is very helpful in accelerating your weight loss. I incorporated this into my bike commute on the way home, and I can feel the fat-burning benefits of HIIT even after I arrive home. This means that you ride at a maximum effort for short bursts of 30-60 seconds, followed by a 1-3 minute recovery period during which you pedal at a low intensity. If you can’t go at your maximum speed all the way, you can do intervals, also know as HIIT (High Intensity Interval Training). The higher intensity you ride at, the more energy your body needs to fuel the ride. Some of that fat is fat from your stomach!! Delay your breakfast until your first coffee break. That is the amount of energy stored in 17lbs (7.7kg) of fat. ![]() Cycling to work can be such a powerful tool in accelerating the fat-burning process.īike commuters who ride for 30 minutes in the morning 5 times a day for a whole year can EASILY burn over 60,000 calories just on their way to work over the course of a year. ![]() Pedaling on an empty stomach, also known as fasted cardio, is a very effective way of forcing your body to use the energy stored in the form of fat. ![]() Here are three concrete tips to burn as much fat as possible. However, with proper nutrition, cycling is an effective tool in speeding up the process of fat burning. In fact, nutrition is so important that without having it under control, weight loss cannot happen.Īny additional effort (such as cycling and running) can be ruined with bad eating habits. The key to losing weight on the stomach is the same as the key to any weight loss: burn more calories than you consume (also known as CICO, which stands for Calories In Calories Out).īecause of CICO, it is possible to lose weight without exercising since you can always reduce the amount of calories you consume by watching your diet. Unfortunately, you don’t get to decide which parts of your body that fat is taken from. When you run out of energy stored in your blood in the form of blood sugar your body will start to use the energy in the form of fat. The energy is stored in the form of fat in your body. On average I burn around 600 calories each way during my almost 45 minute commute 600-700 calories per hour is quite feasible. You can burn up to 1000 calories per hour cycling, although you need to pedal quite hard to achieve that. The harder you pedal the more energy you will need and the higher your heart rate will be. When you pedal you move your muscles, and to get the necessary nutrients, your heart rate is elevated so the increased blood flow can deliver these nutrients. If you’re new to cycling to work, I invite you to read this complete guide to become a bike commuter after you finish reading this post.Ĭycling is a good cardiovascular exercise. The only two pieces of advice you will need to keep your momentum.Some advanced strategies you can use to make this process even faster.You will learn the following 4 things in this post: Let’s see how your body loses weight and how you can maximize weight loss to burn as much body fat as possible and what you can do to appear as slim as possible. Cycling to Work & Weight Loss (Oversimplified) #shorts
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