A protruding belly makes you look sloppy not only in appearance but also in personality, while a toned belly gives you a better impression and confidence. However, fat around the abdomen is a formidable enemy. This article will show you how to lose weight to make a dent in your flabby belly by exercising on a bicycle. The hot season is over, and it is a good time to start exercising. Let’s get into the habit of exercising before the end of the year and the beginning of the new year, when you are likely to gain weight.
How to Lose Weight by Biking
How many calories are consumed?
Let’s compare the calorie consumption when dieting by bicycle with other exercises. By the way, although riding a bicycle is of course better than not exercising at all, we recommend using a sports bike such as a road bike for more efficient dieting. Calorie consumption is calculated by [METs value x time x body weight x 1.05], where METs value is the “intensity” of the exercise with the resting state as 1.
Advantages of Bicycle Tummy Tightening Diet
Less stressful than jogging
Jogging or solid running is slightly higher than road biking in terms of METs, so running is more effective for weight loss if you exercise for the same amount of time. Running and biking are both good aerobic exercises for weight loss, but running is more demanding on the legs than biking because of the constant contact with the ground.
Also, it is good for weight loss to aim for at least 20 minutes, and eventually 60 minutes, but even then, many people find it easier to start with bicycles because of the load on the body.
Easy to utilize commuting time
Dieting exercise does not necessarily have to be done every day, but it is still necessary to exercise at least three days a week to be effective. However, it is difficult for some people to find the time for this in their daily lives, and I think this is one of the main reasons why they are unable to continue dieting.
If you can make use of your commuting time, you can move around and use that time directly for your quota, making it more efficient. Cycling to work avoids the commuter rush that is present when commuting by train or car, which has a positive impact on subsequent performance.
Increases basal metabolism and makes it easier to lose weight
By exercising and strengthening your muscles, you can increase your muscle mass and raise your basal metabolism. An increase in basal metabolism leads to more effective weight loss because you burn more calories when you are not doing anything or when you are exercising.
Also, larger muscles burn more energy, so increasing thigh muscle mass by riding is a good way to lose weight. You may be concerned that cycling will unnecessarily increase your thighs, but unless you train hard, you won’t have the flat thighs of a bicycle racer. Rather, they will be moderately toned and healthy looking.
Disadvantages of Bicycle Tummy Tightening Diet
Easy to damage your buttocks
There is no direct load from the ground, but that can cause your buttocks to ache when sitting on the saddle. In particular, road bike saddles are usually hard and do not sink into the ground for ease of pedaling and positioning, so if you are not used to riding for a long time, your buttocks may become sore. Try wearing padded spats or adjusting the position of the saddle.
You will need a bicycle
Bicycles, especially road bikes, are not cheap. You will also need to prepare a place to put the bike you buy. The cycle wear you wear when riding is also expensive due to its high functionality, but if you are going to go to the trouble of riding a bike, we recommend that you get the right kind of clothing. If you buy inexpensive, poor-quality clothing, it may malfunction quickly and cause injury.
Difficult to work on in bad weather
Continuation is the key to losing weight, but it is inevitably difficult to ride when it rains or when there are strong winds.
However, it is not recommended to force yourself to ride there. There are ways to enjoy shower rides in the rain, but for beginners, the risk of falling or crashing is higher than usual. You also have to maintain your bicycle. Decide ahead of time on another workout or another commute to work to do during inclement weather. Even so, know how to ride in the rain and at least maintain your bike in case it rains on the way.
Things to Keep in Mind When Dieting on a Bicycle
Set rules for continuity
To lose weight in a healthy way, it is essential to continue, but I still think that is the hard part. There are different ways to continue that will suit you, but I think it is best to set weekly or monthly goals and work toward them, rather than exercising with a vague idea of how many kilos you want to lose.
However, if you make a rigid plan, you may stop when you can’t do it. Planning is necessary for an efficient diet, but be sure to leave some leeway so that you can cope even if it rains, or you are sick.
Safety First
Bicycles are fast vehicles. Sports bikes in particular are characterized by their speed, so it is very dangerous if you fall while riding, and you can be seriously injured if you come into contact with pedestrians.
Do not ride too fast until you are used to it, and practice stopping beforehand. Always wear a helmet, and do not force yourself to ride if you are not feeling well or injured. Accidents and injuries can be an obstacle to work, daily life, and continuity, as well as a mental strain, so do what you can to avoid them. Prepare lights and reflectors, and if you are riding in the evening, wear high visibility clothing.
Pay attention to calorie intake
The basic premise of dieting is “calories consumed > calories ingested”. No matter how hard you exercise, if you eat more than that, you will never lose weight.
Also, if you rely on your senses, you may think that you have not eaten much or that you have exercised a lot, when in fact this is often not the case. You will lose weight more efficiently if you try to do it while keeping track of the numbers, even as far as you can tell. You need to reduce your calorie intake, but fasting or picky eating is not recommended. It will make you look unhealthy, such as with rough skin, and you are more likely to rebound. Try to eat a well-balanced diet and be careful not to “overeat”.
Bicycles are sometimes thought to be specialized for leg training. Of course, it can tone your thighs, buttocks, etc., but you will also be training your core as you ride, as you maintain a unique forward leaning posture. This makes it an effective way to lose weight around the abdomen.