It’s a common misconception that the best way to lose excess weight is to spend a lot of time in the “fat-burning zone”. This theory suggests that we should focus on low-intensity exercises three to five days a week. However, many of us don’t have the time to commit to the gym throughout the week. This is where high intensity cycling workouts come in – one vigorous workout has the potential to burn more calories than three or five low-intensity workouts at the gym, making it perfect for those trying to fit exercise around a full-time routine. After an intense ride, you’ll also more than likely be feeling less hungry, allowing you to stay on track with your calorie consumption. While starting out, try going at a medium to high cycling pace then begin to throw in a couple of high-intensity intervals at the end of the route until you build up your strength to maintain it throughout.
Drink Water After Each Ride
Not only will drinking rehydrate your body after a ride, but it will also act as a handy appetite suppressant. When you’ve finished your ride, drink a pint of water before you have your next meal. Afterwards, your hunger levels will slightly decrease meaning you’ll be a little less likely to overeat and therefore consume more calories. Regardless if you’re choosing to cycle on the day or not, use this little trick before all of your main meals of the day, including breakfast, lunch, dinner, and even before your mid-morning and mid-afternoon snacks.
Don’t Forget to Eat
There’s often a tendency for people to also restrict the amount that they eat while performing exercise to lose weight, however this is completely counterintuitive. Without energy, also known as food, a high-intensity bike ride will feel impossible. For rides over 90 minutes in duration, choose to bring several healthy snacks that you can eat to help keep your momentum high. Small snacks such as protein bars, fruit, or nuts can be ideal to help fuel your body when it needs it most. What’s more, eating little but often during your rides will help to balance your appetite and prevent you from overeating when you get home.
Final TipsTo keep yourself serious about cycling to lose weight, or even just as a newfound hobby to stay active, you may want to invest in some new gear, such as comfortable footwear or jackets for bike commuting to work, or even a new bike itself. Personal motivation can come in the form of many different ways, whether it’s reading cycling books, listening to inspiring podcasts, or even encouraging a friend to join you on your routes.