6 Tips to Lose Belly Fat by Cycling Mountain Bike

18 Feb.,2022

It's easy to build up unwanted fat on the waistline, but getting on a mountain bike can help you shift those extra pounds and along the way lose belly fat, helping you get fitter and leaner.

 

Electric Bike

 

It's easy to build up unwanted fat on the waistline, but getting on a mountain bike can help you shift those extra pounds and along the way lose belly fat, helping you get fitter and leaner.

 

1. Try interval training

To really push the calorie burn, add in some interval training. At the end of your long ride, or if you only have a short amount of time to train, do six sets of all-out efforts, each lasting two minutes, with 30 seconds of rest in between. As you improve you can keep going for longer.

Be sure to stay aware of traffic if you're doing flat-out efforts on the road – consider making the most of your turbo/smart trainer for these sessions.

The benefits are that you'll burn loads of calories in a short amount of time doing intervals and your metabolism will be up for the next 12 hours, meaning you burn extra calories over the course of the day. You'll soon be seeing the weight loss!

 

2. Keep a steady pace

Does cycling burn fat? Yes. Although your stomach muscles aren't working as hard as your quads or glutes when you're riding, but cycling's aerobic nature means you are burning fat.

Work at a moderately intensive pace, so that conversation is possible, but not easy – less than than 80 per cent of your maximum heart rate – three times a week for about two hours.

This kind of lower-intensity training burns a greater percentage of fat than high intensities, but bear in mind that overall calorie burning would be less than higher-intensity sessions for the same duration, so don't go overboard with the post-ride snacks.

 

3. Eat right

In theory, losing fat is simple: you need to burn more calories than you consume. The bigger the calorie deficit, the greater the fat loss.

The calories burned in a moderate-intensity workout for a healthy 75kg male rider is around 600 calories per hour. For an average female cyclist that's likely to be around 500 calories.

 

Mountain Bicycle

 

4. Off the bike exercise

Your natural instinct may be to concentrate on stomach crunches and sit-ups to remove belly fat. In reality, although these will help to build muscle and improve core strength, they won't remove fat – aerobic exercise is still the most efficient way to do that.

However, there are many benefits to cross-training, whatever type you choose to do. It can improve your on-bike performance meaning you're more likely to be able to ride further and for longer. And this in turn will mean you'll be able to burn more calories.

 

5. Post-cycling rest and recuperation

Sleep deprived? If you're trying to shift some weight then getting enough sleep can be an important part of the equation. A study by the Kaiser Permanente Center for Health Research in Portland, US, demonstrated that people who slept between six and eight hours a night were more likely to be successful in their weightless goals.

A good night's sleep is also important for recovery post-exercise and injury prevention.

 

6. Stress less

Stress and its associated low mood can affect weight; some people stop eating properly and lose weight, others turn to comfort eating and gain weight. Neither is ideal or healthy. Stress can also affect sleep levels. So controlling or managing your stress levels can have a beneficial effect on weight control.

Happily, regular aerobic exercise such as cycling has been shown to be a great way of combating stress, decreasing anxiety, helping to reduce tension and boost your mood.

What's more, getting outside into nature has also been shown to decrease stress levels according to a study published in the Proceedings of the National Academy of Science, and handily cycling is a predominantly outdoor form of exercise.

 

So what are you waiting for? Grab your mountain bike, get out and beat that belly fat.