Lose weight while cycling? That works great! The bike is a real fat killer and tightens the abdomen legs buttocks.
Lose weight while cycling and do it healthily and sustainably? Does that really work? We say yes!
There are many ways to shed unwanted pounds with exercise. A healthy mix of strength training and endurance sports is the fastest way to reach your goal.
The best known forms of endurance training (cardio) are running, swimming and cycling. A very effective form of burning body fat is moderate endurance training.
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But first a few words about losing weight itself. If you want to get rid of kilos, you don't have to do the latest miracle diet or crash diets.
Regular exercise is the key to success. It helps you keep the weight off in the long run. And what could be better than cycling? Lose weight while cycling!
Cycling is the fat killer par excellence. You can burn between 300 and 800 calories per ride. Each kilogram of body fat contains about 7000 calories that need to be burned.
8 good reasons that speak for an e-bike!
At the same time you fill up with sunshine and fresh air while pedaling. That puts you in a good mood!
Those who rely on losing weight by bike also explore their home country in detail. All in all, it's really worth it. This is how you can lose weight while cycling.
For whom lose weight with bike is suitable
What do bike riding slimming and metabolism have to do with each other? Very much!
If you manage to give your metabolism a boost, you also boost fat burning. This works particularly well with a bicycle.
And especially for sports beginners and all those who want to get rid of a few kilos. If you have too much fat on your hips, you should take care of your joints. Sports such as cycling or swimming are particularly easy on the joints.
Up to 70 percent of your body weight is borne by the saddle. This relieves the joints. When cycling, we make round and soft movements, which benefits the joints.
That's what your body fat percentage says about you!
While sports beginners quickly give up when running, the tactic for cycling slimming works very well.
It is simply not as strenuous. We don't get to huff and puff as quickly and can manage our energy better than when running.
Cycling is almost the only sport that can be practiced even by overweight people and total beginners. After all, you can easily choose and control the load yourself.
Riding a bike is the ideal introduction to a life with more exercise.
How cycling helps you lose weight
Dear girls, now you will be happy! Cycling is the perfect legs and buttocks workout.
Pedaling tones the muscles of the typical female problem areas: Legs, buttocks and even a little belly.
And building muscle pays off several times over. Not only does it look really sexy. In order for our body to maintain the muscles, it needs more energy. Our basal metabolic rate increases. That's how the kilos fall.
With this fitness bike you will get fit in the living room!
Even 10 minutes of cycling have a positive effect on the muscles.
Light cycling burns four to five calories per minute. Depending on your fitness level, weight, speed and distance, you can burn between 200 and 800 calories in an hour of cycling.
It's not about high-performance sports, but about regular exercise.
It is precisely this regular cycling that is healthy. It gets the blood circulation going, increases the stroke volume of the heart and increases the blood volume. Cycling is also said to help reduce cholesterol.
Therefore, you can only lose weight sustainably with a diet plan!
Advantages cycling
- you lose weight healthily and in the long term
- by building muscle your basal metabolic rate increases
- your immune system becomes stronger
- the risk for cardiovascular diseases decreases
- you boost your metabolism
Did you know that cycling makes you happy? After about 30 minutes of cycling, the body releases happiness hormones.
When you pedal regularly, you also strengthen your lungs.
And the German Bicycle Club (ADFC) has another good argument: regular cycling reduces the likelihood of suffering cardiovascular diseases by up to 50 percent.
A plus for the bicycle is also its environmental friendliness. Short distances can be covered much faster by bike than by car.
Find out more about e-bikes here!
How you can lose weight with cycling
A little tip beforehand: Don't be alarmed if the scale shows more after your first few weeks of cycling.
You're building muscle in the process. And muscles are always heavier than fat. If you want to record your training progress, you can do so either with a body fat scale or a measuring tape.
A little tour with the city bike around the corner to the next café - oh that sounds super chill. But you won't be able to lose weight with it.
To get closer to your desired weight and actually lose weight while cycling, it takes a little more.
The right training workload and a healthy diet are crucial. But a healthy diet is not about eating less, it's about eating the right things. :)
Short distances instead of a long
Drive short distances several times a week.
This has more effect on your weight than walking a very long distance once a week.
As a beginner, moderate cycling for 20 to 40 minutes 3 times a week is enough. With a speedometer you can keep track of speed and distance.
Short distances allow you to make better use of the afterburn effect.
Increase your workout load slowly and steadily.
Steady cycling to lose weight
Be sure to maintain an even load during the ride. Pedal evenly and make sure you don't get out of breath. You can influence this in two ways.
On the one hand, this is due to the gear shift. Set low gears at the beginning. 90 to 100 revolutions per minute are just right at the beginning. Avoid shifting gears too often in large jumps.
And on the other hand, by the choice of the route. Avoid routes with very high climbs.
If you want to lose weight while cycling, don't get too out of breath. If you puff, you burn less fat. In fact, a good supply of oxygen is necessary for good fat burning.
Do you already know the trick that increases your basal metabolic rate?
Use a heart rate monitor when cycling
A heart rate monitor or heart rate watch is helpful to keep track of your exertion. If you push yourself too hard, the rate will spike.
Only in the moderate frequency range can your body actually break down fat.
The ADFC recommends 60 to 70 percent of the maximum frequency. How high that is differs for everyone. You can calculate the correct heart rate for cycling.
There is this formula for that: 208 - (0.93 x your age).
In bad weather
You should be careful during or after rain. The roads can be quite slippery from water or leaves.
In winter or in bad weather, you can turn your bike into a home bike. For this purpose, there are special roller trainers in which you can clamp the bike. So you can also cycle in the living room :)
Or you can get yourself an ergometer as well. That's up to you.
What you need for cycling
As with any sport, you need at least basic equipment to get started.
The right clothes
Anyone who has not been on the bike for a while and then starts again will have pain at the beginning. This does not only mean sore muscles.
The buttocks will also hurt. This comes from the hard bike seat and should not upset you further. You get used to it after a while. You can prevent it with padded pants, though. These special cycling pants also make sitting on the saddle for long periods relatively comfortable.
If you want to cycle sportily, you should opt for functional clothing. It ensures that the clothing wicks away moisture when you sweat. Don't forget to take a thin jacket with you on long tours. When cycling, the wind cools us down quite a bit.
Whether you're driving a short distance or planning a big tour, always have a Bicycle helmet up! If you support, it can save lives and save you from bad injuries.
Who would like can additionally Cycling gloves wear. This prevents blisters on the hands and that you slip off the handlebars.
OMG! How to tell if you are fat and thin at the same time!
The right wheel
If you want to lose weight while cycling, you should first of all make sure that the bike suits you. Both from the structure and the type of bike.
So it has to be tailored to you. Otherwise you can get bad Tension in the neck and actually get the whole muscle.
It does not have to be a high-tech wheel. Today you can already buy many very good beginner models for relatively little money.
Make sure his legs are not fully extended when you pedal.
The distance from the saddle to the handlebars also plays a major role. The difference in height between the tip of the saddle and the handlebars should not be too great.
Otherwise, you'll have to put your head back all the time while driving to be able to see anything. That leads to tension.
Which bike is right
Anyone who begins to deal with cycling and losing weight will quickly realize that there are quite a few different models of bikes.
From mountain bikes, road bikes, trekking bikes, e-bikes to city bikes. But which one is the right one for me?
Lose weight while cycling with trekking bike
As a beginner, you should look for a trekking bike. It is very versatile and suitable for asphalt, gravel and good forest roads.
A trekking bike is optimized for short and longer tours. It is the perfect all-rounder - whether you simply ride to work or plan a larger tour on the weekend, it makes no difference.
Our clear recommendation for anyone starting out in cycling goes to the trekking bike.
Lose weight with an e-bike
You just sit on it and don't have to do anything - right? It's not that simple. An e-bike doesn't save you from pedaling.
It serves as a support so you don't have to pedal as hard. An e-bike is the right thing for you if you have long climbs on your bike route. The hills and mountains can quickly lower your cycling enthusiasm, especially in the beginning.
If you choose a bike with electronic assistance, you have more freedom in choosing the route.
Lose weight with road bike
Right off the bat: We advise total sports and cycling beginners not to ride road bikes. Road bikes are the supreme discipline in cycling. You have to have a bit of practice for this.
If you are already a little advanced, a road bike could be interesting for you. If cycling can't go fast enough for you and you need a lot of dynamics, you can certainly take a test ride.
However, you need to know that road bikes are special bikes. You can only ride them on asphalt. Gravel roads and bad roads are absolutely unsuitable for the road bike.
When riding a road bike, make sure you have a high cadence and use light gears. At the beginning you should avoid steep and long climbs.
With this sport you actually lose weight!
Lose weight while cycling with mountain bike
Also very popular and well-known are mountain bikes. As the name suggests, these bikes are made for off-road, mountain and rough trails. You can ride them through forests, up mountains and very unpaved terrain.
The tires of the mountain bike are relatively thick and have a good profile. So you do not lose control even on very rough terrain.
Our conclusion
If you want to lose weight while cycling, you should make small training plan. Plan at least 3 times a week cycling to actually see results.
Cycling is a great way to build muscle and lose fat. Both for beginners and advanced. From us there's a clear: thumbs up for losing weight with bike!
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