How to lose weight with a bike?

How to lose weight with a bike?

If you are looking for a good medicine or deliberately use measures to squeeze weight, then stop them immediately because the World Bicycle will introduce you to a great way for you to lose weight. That is Weight loss method with bike Not only does it have great and fun effects, it’s also easy to use to practice on busy and strenuous days, plus it gives you mental and physical benefits. better . Let’s see if this method has nothing to learn to safely lose weight!

In fact, we’ve come up with 30 reasons to love your job ride bicycle Studies also show that you are more likely to stick with it and that in that improves your weight. We’ve also put together all 14 things you need to do if you want to lose weight on your bike.

1. Set realistic goals for yourself

You can completely choose a target weight using the BMI as a guide. Based on a person’s height and weight ratio and used by many health professionals and is great for determining a healthy body weight. Can using a tool like the BMI help with tracking and testing to determine if your weight level is healthy?

If the BMI isn’t perfect right now, it will be a great guide to get you started. This is an alternative targeted method for a good body percentage. For healthy men, they usually have a body fat percentage ranging from 15-18% and a woman typically 25 to 32%. A man who rides a car regularly can lose fat by as much as 8-10% while a woman who rides regularly can reduce fat by 24-28%.

2. Aim to reduce weight loss rate to 1kg per week by bike

While you can try and lose more, studies suggest that sudden and rapid weight loss is rarely sustained and more has been gained again. Instead, think of this as a gradual process and change in your lifestyle. Not only do you want to lose weight, you also want to maintain it the best. For those who have about 1 hour a day of exercise, they are sure to lose 1 kg per week.

3. Ride at a moderate speed to lose fat

If you want to burn fat, you need to go at a speed such that your ti rate is between 68-79% of your maximum heart rate. Here’s what you can set up using a heart rate monitor and electronic ride watch like Garmin.

If you don’t have these, you need to aim for a speed that will make you gasp and keep the conversation going. Most of your exercises should be at this level, which is good news because even if it’s tiring you do it all by draining a certain amount of water. Let’s set a goal every hour a day!

4. Going to work with bike to lose weight

One of the great things about cycling is that it is an efficient form of transportation, the combination of cycling and commuting will help you get regular exercise while you walk around the city. bike, it’s a very efficient double job.

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Going to work, going to school by bike can help you be more active and regular

Biking has a big impact on weight loss, a recent study says that switching from other vehicles to a bicycle will save fuel, cost of parking, maintain … and be flexible. between transportation such as station, subway ..

Cycling also improves blood levels, creativity and less stress because more oxygen is transported and carried to the brain so you are also able to work more efficiently.

5. Schedule 2-3 intense training sessions / week

High-intensity workouts will also help improve your cardiovascular condition making your body more efficient at burning calories. Or swap 2 or 3 of your regular trips, if you find it overwhelming go on an intense trip and a moderate weekend trip.

With these efforts, you need to ride and be sure between 70-90% of your heart rate most of the time or ride hard enough for you to be unable to converse. You don’t have to keep this pace for the entire session, this length of practice is said to be very effective.

6. How to burn fat quickly

Health experts also give additional recommendations to your exercise routine. “Your body starts working in self-repair mode after exercise and can burn fat that way, it increases your fitness and muscles.”

“The more muscle you have, the more fuel you need to keep your body growing and you will have to burn more calories.” If you don’t like doing this outside in bad weather then you can spin at the gym. It’s not as fun as riding outside but it’s more suitable for rainy days.

7. Get plenty of sleep

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Sleeping a lot is good for weight loss

Sleep is very important and indispensable for weight loss. Studies have also shown that people who can sleep 6-8 hours a night are more successful at losing weight and tend to be less stressed. Studies also show that people who don’t get enough sleep at night tend to feel hungry and feel less full when they eat. And of course, good sleep is a necessary condition to help your body repair and build muscles every day so that you are ready for the next workout. It sounds simple, but it’s really important, aim for a quality sleep of about seven hours per night for the best chance and more positive weight loss.

8. Keep track of your progress

Don’t get discouraged if things don’t change at the same level, when you are training you need a few weeks to see more improvement. Keep up with optimism and thoughts. If you are monitoring your progress using your weight or body fat percentage, measure yourself once a week and ideally at the time of day. First thing in the morning before going to the toilet.

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Monitor your weight regularly

How you can keep track of your training and progress, you can record your weight improvement in a personal journal and compare performance.

Clothes are also a great way to check your progress. It’s okay to get dressed again after a few weeks of training to see if it’s still tight for you.

9. Add in some cross training and work flexibility to your routine

While your bike is a great aid to weight loss, it will put stress on your body if you are new to playing. Cross training and work flexibility will help balance muscle workouts. Cycling and flexibility also relaxes muscles and tendons to prevent injuries and soreness.

Incorporate small exercises for muscle building that will help your body work more effectively in the process of burning calories.

10. Eat less and often

If you think of your body as an engine, then you want to keep it up on fuel and running at a steady pace throughout the day. You should eat a small amount of food every 3-4 hours, it will help you maintain a stable metabolism, burn fat continuously and ensure more stable energy, helping you maintain levels. energy at the end of the workday. When you complete a trip, a protein and plant-rich dish will also help you recover better.

11. Avoid sugar and processed foods

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Limit sugary foods

Sugar and processed foods can give you a lot of energy, but they often have low nutritional value. Plus, any sugars you don’t burn instantly will be stored by your body as that fat exactly what you avoid.

We’re not saying that you should never eat cake that is a food used by cycling, but limit the amount and cut out snacks like chocolate.

You are also best off avoiding sugary sports energy waxes. They are good for racing and long distance racing events, but if you try to lose weight it’s best to eat a well-balanced meal first like using bananas or nuts like walnuts.

12. Focus on protein and plenty of fruits and vegetables

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Eat protein foods and vegetables

You must provide the right foods for your body to increase efficiency in building muscle and keeping active. Eat quality foods that will have high nutritional value and also lower calorie density. Choose lean roteins like fish, chicken, and beans. Eat plenty of fresh fruits and vegetables and choose carbohydrates or those with a low glycemic index such as sweet potatoes, rye, or rye cakes.

Fragrances and juices can be tempting, but you often eat fruit as well because you will also get dietary fiber, not just soda.

13. Try riding before breakfast

Taking that short drive before breakfast can be a great way to start losing weight. Your body is forced to use fats that are not in your system food, the goal for a trip is from 30 minutes to 1 hour but you will need to eat something if you are riding for a long time. more.

14. Avoid overuse or overeating

If you are looking to lose weight, the temptation to cut your food intake may be averted. Both are unhealthy and take them inactive for long.

If you want to burn calories your algae must be recorded after 3 hours. If you stop fueling your body, your body will go into starvation mode and keep more calories.

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Relax during your trip

If you cut too many calories, it means your body will not have enough fuel and nutrients to support you, so weight loss will be ineffective and lead to starvation, counterproductive. . If you are trying to lose weight, for men it should be 1900 and for women it is 1400.

The best thing is to consider the practice to be comfortable and not restrictive but it is best to be happy mentally. Whether you like to walk around the city, explore mountain climbing, enjoy sightseeing and enjoy your trip, and share the joys with your companions, you can forget your purpose. The trip is weight loss with the bike.

The above are the best methods for weight loss bicycle, if you have excess energy, why not shake hands right away to be able to do it.

>> Maybe you are interested: Which sports bike should I choose?

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