In order to lose weight, one can follow a variety of weight loss methods. However, not many people look at cycling as a weight loss program. Unbeknown to them, cycling is one of the most enjoyable and efficient methods of losing weight.
With cycling, you get to enjoy mental, emotional as well as physical benefits. Cycling also affords you the luxury of losing weight even when you are having a busy day. You could cycle to work, to lunch, or to do deliveries and cycle back home.
If you do not know how to use cycling as a weight loss program, read these Phenq reviews here. Below are a few tips to get you started.
1. Set a goal
Assuming you own a bicycle, the first step is setting a realistic goal. Do not set a target that is too hard to achieve or too easy.
A great way of setting a realistic target is using your Body Mass Index (BMI). BMI shows the height-to-weight ratio and is an excellent way of identifying a reasonable target. In fact, there are easily accessible online tools that can help you check your BMI.
Alternatively, you can set a goal using your body fat percentage. A healthy body fat percentage is between 15% to 18% for men and 25% to 32% for women.
2. Maintain a moderate pace when riding
If you want to lose weight effectively by cycling, you need to maintain a riding pace that keeps your heart rate at 68% to 79%. You can use a heart rate monitor or a bike computer to track heart rates.
If you do not have any heart monitoring gadget, keep a pace that leaves you out of breath but allows you to make a conversation.
3. Ride to work
Besides being an eco-friendly mode of transport, cycling also helps you exercise daily and save commute money.
Cycling improves creativity, memory, and concentration, which improves performance at work.
4. Have at least two high-intensity rides a week
Apart from daily rides, you should include one or two high-intensity rides. High-intensity rides burn more calories and improve cardiovascular fitness.
5. Get enough sleep
Sleep has very many health benefits to the human body. For example, sleeping helps your body to repair itself and build muscle after a day’s workout.
Studies show that sleeping 6 to 8 hours per day can have significant benefits on your weight loss journey.
6. Keep a healthy diet
If you train hard but keep an unhealthy eating habit, all that hard work will go down the drain.
A healthy diet goes hand in hand with weight loss exercises. Ensure you finish your riding sessions with a protein and a vegetable dish. Strictly avoid sugar and processed foods and focus on fruits, vegetables, and lean protein.
Training before eating is a great way to lose weight. If possible, plan for morning rides before breakfast. However, do not over-ride and under-eat. Always make sure that you keep a steady balance between exercise and food intake.
It is also important to note that cycling does put strain and stress on the body. Thus, look for other exercises such as swimming, boxing, Pilates, or yoga to relieve muscle strain and stress.
Finally, always keep track of your progress. Invest in tracking apps that can help track your progress.