People cycle for different reasons. Some do it for fun, some do it to get from one point to another within the shortest time possible while some do it to stay fit and shade off some weight.
Whichever way you look at it, all reasons can easily make one stay fit. To lose weight using a bicycle though, one needs to apply a laser like focus.
Fortunately, with the bike option, you do not have to struggle.
As a matter of fact, you can and you will, enjoy the entire process or if you may, exercise. Here are 10 ways to go about it.
Eat Breakfast Before Riding Your Bicycle
Think of it as fuel.
Without it, your car won’t start. With little fuel, it will start but it won’t get far.
That is exactly what happens when you work out without having breakfast. Without breakfast, your body will hold on fast to the fat in your body instead of burning it.
Drink a cup of green tea before exercising, and eat a healthy meal!
That is because starving off your body forces the metabolism structures to save what it may later need.
This always means fat which is the exact same thing you want to get rid of. So by all means, have a healthy breakfast before you can hit the pedals.
Consider Your Attire Before Going for a Ride
This is simple. Do not overdress as you ride.
That way, you will sweat with ease and burn more fat in the process. Your body will also expel more toxins as you sweat.
Drop the jacket.
Drop the legwarmers too.
But as you do this, keep your body hydrated because losing weight by dehydration is unhealthy. Stay warm with compression clothing though if you intend to work in extremely cold winter conditions.
Moderate Your Gluten Intake
The last thing you would want to experience while riding a bicycle is a bloated stomach. This mostly happens because of processed wheat. It can make your feel uncomfortable and hamper your efforts.
The best alternative here is to gluten free energy bar.
Always pack some and have it accompanied by a healthy fresh fruit juice.
Eat More as You Cycle More
Most cyclists skip out on meals as they ride.
There is nothing wrong with this, only that it can make your journey to weight lose longer than you may have expected. Eat as you ride especially if you plan on going for a long ride.
That way, you will keep your hunger in check.
You will also prevent overeating after your riding session mostly because you won’t feel the urge to eat much after riding.
Take On Hard Efforts at the End of Your Training
Always ride harder and faster before you finish. This is because post exercise oxygen consumption easily triggers burning more fat.
An easy way of going about this is to take on routes that feature steep areas towards the end of your riding session.
You can measure your heart rate, esstimated calories burned and more with a HELO watch, Apple Watch, FitBit, or other fitness tracker.
Examine Your Bike’s Condition
Use a good bike all the time. You want to stay healthy.
But over and beyond health, safety stands out as one of the most important factors.
With that in mind, ensure your bike is always in a good condition. The gears should be in place.
The brakes too should work.
Keep in mind that it is easier to work out with the peace of mind that nothing will go wrong as you work out.
Make a Dietary Audit For Yourself
How else will you know if you are making progress?
There are so many applications that can help you with this.
A good alternative is to get a good cycling partner or better yet, join a cycling club. Working out in a group can do wonders as far as motivation is concerned as you will ultimately notice.
Watch Your Habits
Alcohol and weight loss hardly ever go hand in hand.
The same case applies to smoking, stress and of course, overeating. So before you come out with a cycling plan, watch over these habits. Refrain from them or quit the most addictive ones.
It may be hard at first but the good news is, once you keep your mind focused on working out, the other not so good habits will become boring as you progress.
Before long, you will feel younger, stay healthy and feel happier.
Boost Your Carbohydrate Intake
Cycling is by all means a high level endurance exercise.
That calls for at least 60% carbohydrate intake with less than 25% fat.
Note though, that you do not have to make radical changes. Make small adjustments to your diet every day. Patience is key.