If you already own a bicycle, don’t make it another piece of furniture at home. Your bike is actually one of the best weight loss tools around, make the best out of it.
Here's how you can use it to burn calories.
1. Keep a steady pace
Long steady rides are a great way to burn fat. Does cycling really burn fat? Indeed. Although your stomach muscles aren't functioning as hard as your other muscles when you're riding, cycling consumes high levels of oxygen which helps to burn fat.
Work at a modestly escalated pace, three times each week for around two hours. This sort of lower-force cycling burns a more noteworthy level of fat than high power cycling. Having said this, it does not mean you can run over the edge with the post-ride snacks.2. Eat right
Adhering to a day by day routine of three main meals per day will mean you are less inclined to nibble. You can accomplish this by setting out what you going to eat for each meal, with carbo loading taking place during breakfast or lunch only. Cut down on carbo laden food as the week progresses.
Fruits with high sugar content should be avoided in the evening.3. Stress less
Stress can influence weight; people who usually eats for comfort tends to put on weight. Stress can likewise influence your rest level too which in turn may lead to weight gain (refer to point number 5). Therefore, controlling or dealing with your feelings of anxiety can beneficially affect weight control.
Cycling has appeared to be an incredible method for combatting stress, diminishing nervousness, lessening strain and lifting your mind-set.4. Cut down on alcohol consumption
Liquor is one of the fundamental factors that can add to exponential weight gain. So, drinking and voraciously consuming food during meal times put on extra calories than necessary.5.Post-cycling rest and recuperation
Getting enough rest can be an imperative piece of the condition. An examination showed that individuals who rested in the vicinity of six and eight hours a night will probably be effective in their weightless objectives. A decent night's rest is additionally vital for recuperation post-exercise and damage aversion.
Eating late at night, or eating all day and all night, may mean the body keeps more calories.6. Avoid on bike fueling if it isn’t needed
It’s the most engaging thing about riding a bicycle. Any ride not longer than an hour shouldn't expect you to drink or eat something besides a jug of water. After that you'll just need around 60-90g of sugars an hour to abstain from bonking.
Take food that gives you energy, not calories when riding.7. Do it, Interval training
To really push the calorie burn, add in some interval training. At the end of your long ride, or if you only have a short amount of time to train, do six sets of all-out efforts riding, each lasting two minutes, with 30 seconds of rest in between. As you improve you can keep going for longer.
Be sure to train in lesser traffic road if you're doing flat-out efforts riding on the road. The benefits are that you’ll burn loads of calories in a short amount of time doing intervals, and your metabolism will be up for the next 12 hours, meaning you burn extra calories over the course of the day. You’ll soon be seeing the weight loss!
Alternative, do power cycling on a stationary bike in the gym.8. Make your commute count
Commuting is regularly an unavoidable piece of everyday life, however this ordinary routine is the ideal chance to help your week after week mileage.
We know this is not very feasible in humid and hot Singapore. Nevertheless if there is a good opportunity to commute to work on your bicycle, please do !
The information in this article is partly sourced at ePik Store.