How to use cycling to reduce fat effectively has been a concern for many years. Cold climates, in particular, add more challenges to fat reduction. In all fat-loss sports, cycling to reduce fat is the best choice for winter fat reduction, because it has a small impact on the body, will not be easy to tired, and very interesting.
While reducing your calorie intake can reduce your weight, the weight you lose includes muscle tissue in addition to fat, and cyclists who only diet will become thinner and thinner, but they will also become weaker and slower than before. Because some dieters even have a situation in which they lose weight but their body fat rates go up. Also, don’t forget that muscles burn fat. The more muscles you have in your body, the more kcal you consume. If the part of your weight you lose is muscle, you’ll be more likely to gain weight than before when you return to your previous eating habits.
Cycling, cycling, cycling more, the important thing to say three times. Typically, most road parties burn 40 kcal per mile. If you count at 15 miles per hour, you can burn 6,000 kcal a week for 10 hours a week. Doesn’t it look great? Get your car and get out of the house!
Aerobics is almost deadlocked about two or three times a week, and cycling, even every day, is no problem at all. Even if there is no “required exercise!” “The will can also gradually extinguish fat in the same ordinary life. Running 10km will be exhausting enough, but riding a bike is a “bounce finger.” It’s also a good idea to go for a picnic by bike on a day off.
Monthly fat reduction training guide
1. Starting point for weeks 1-2 bicycles
1) Ride a bike for 20 minutes × 2 to 40 minutes a day
The basic meaning of aerobic exercise is to hold a longer period of exercise at a slower beat. After all, it’s a waste to ride a bike out once and go home in 5 minutes and 10 minutes.
Beginners can ride a one-way ride according to their own beat, that is, about 20 minutes away. One way 20 minutes, two-way is 40 minutes. Weighing 50kg, the kcal consumed is: 10km/h x 140 kcal, 13km/h x 175 kcal, 16km/h x 210 kcal, and so on.
The formula for calculating the consumption of kcal is: kcal (kcal) consumed , speed (km/h) × weight (kg) × 1.05× cycling time (h).
2) It’s a long 90-minute drive from the war weekend
Choose a day on the weekend and be able to ride a little further for about an hour over a long distance, instantly changing your mood. Choose a suitable bike ride along a park or a dedicated driveway on the river and you’ll be able to ride for almost 90 minutes (including the way back).
When sweating, rehydration should be made in time. Drink a glass of water before cycling, and it’s best to bring a kettle on the road every 15 to 20 minutes. It is recommended to choose Saturday, the rest of sunday, just at home to take good care of the body and mind. Safety considerations Bicycles should be driven on non-motorized lanes or cycling on greenways, choose lanes with less traffic as much traffic as possible, and avoid pedestrians as much as possible on sidewalks where they can ride.
2. Increase the amount of exercise in weeks 3-4
Goal: 1 hour usually, 2 hours on weekends
After getting used to cycling, you can gradually speed up and extend your cycling journey according to your own circumstances. Aim for a minimum of 1 hour per day. Don’t relax on weekends and try to keep your bike for 2 hours. To avoid fatigue during the ride, be careful to rehydration in real time during the ride, or drink some sugary hook-up functional drinks.
How to complete a month minus 2kg:
1kg fat is about 7,200 kcal and 2kg fat is about 14,400 kcal. Can these be reduced in less than a month?
According to the above method, in two weeks according to the uniform speed of 13 km per hour, weekend speed of 16 km per hour, 14 days estimated consumption kcal calculated 2,695 kcal calculated, a month can consume 7,105 kcal, that is, can reduce the body 1 kg of fat. The remaining 1kg will have to be reduced by eating together, and a loss of 243kcal a day is necessary. Then the kcal that should be reduced is 80 kcal per meal.
Here are some ways to reduce kcal intake:
Choose fresh fish: A can of toned fish fresh with cooking oil contains 275 kcal, but if it’s fresh, it’s only 150 kcal. (Reduced by 125 kcal)
Choose dry cheese with low fat content: Use dry cheese with 1% fat instead of 4%. (Half a cup can save 40kcal)
Reduce starch: Eat less than a 1/4 bowl of rice, pasta and noodles. (Reduced by 45 to 60kcal)
Choose light-flavoured butter and margarine: a spoonful of plain butter and margarine contains 100 kcal, but light-flavoured butter and margarine is only 50 kcal. (Save 50kcal)
Eat only protein: When eating eggs, remove the yolks and save 50 kcal per scoop. (Save 50kcal)
Eat fruit instead of juice: A regular orange contains 60 kcal, but a glass of orange juice contains 110 kcal. So, choose fresh fruit! (Save 50kcal)
Choose a light cream cheese: 2 scoops of light cream cheese contains 60 kcal, while a regular cream cheese contains 100 kcal. (Save 40kcal)
Make a good meal exchange: For breakfast or lunch, choose a 110kcal tortilla instead of a normal-sized doughnut. The doughnut contains kcal of 240. (Save 130kcal)
Precautions for reducing fat by bike
1. The position of the seat. A person stands on the ground and lifts one foot, and the height of the thighs parallel to the ground is in line with the height of the seat.
2. It is not recommended to carry weight (backpack) cycling, bicycle exercise is mainly the duration of time, if the weight of cycling, it is likely to hurt the back and lumbar spine.
3. When sports to wear professional sports gloves, one can be anti-slip, two can be in the fall to protect the hands, not bruises.
No matter what kind of bike you ride, if it is for weight loss purposes, you will need to rehydration every 5-10 minutes.
5. Still keep your mouth shut, the increase in cycling will make people’s appetite better, if you can’t stay away from high-calorie food, enjoy the food as you like, it may be difficult to achieve the goal of reducing fat.
Post time: Feb-03-2021