Does cycling reduce belly fat? The good news for those who are experiencing abdominal fat is that cycling can solve this problem for you easily. This is an effective exercise to help you lose both belly fat and body weight. How to reduce belly fat? Does cycling reduce belly fat? We will answer your questions with advice to reduce belly fat effectively.
1. Cycling at a steady pace helps reduce belly fat
Although the abdominal muscles will not work as much as the thigh and buttocks muscles when cycling, but when doing the exercises you also burn the abdominal fat.
Ride at a moderate speed and still be able to talk, but do not pedal too slowly. Make sure your heart rate is always kept at about 80% of the maximum heart rate. As long as you cycle like this for 2 hours each time, 3 times / week you will immediately see the change of your body.
This type of low-intensity exercise helps burn more percent of the fat than high-intensity exercise.
Conversely, you should also note that this exercise will burn lower calories than high-intensity exercise in the same time. Therefore, be careful with snacks after training, do not think that you have burned many calories and ate uncontrollably.
2. Does cycling reduce belly fat? To reduce fat, step on the bike faster
That said, low-intensity exercise will help your body burn fat, not necessarily your overall calorie. Therefore, when we want to burn more calories for weight loss purposes, we need to combine more intense exercise.
The good news is that high-intensity exercise (HIIT) should only account for 20% of your weekly workout. Before the end of a long cycling session or when you don’t have too much time, you can do 6 full-time runs, each lasting two minutes, each with a 30-second slow break. When you have made a lot of progress, you can extend each time you work out to get more efficiency.
Alternatively, you can schedule two days of low intensity training and one day of high intensity training with a shorter training period than the other two.
Doing this kind of intense exercise is usually recommended with indoor biking. You can then pedal as hard as you can without worrying about causing injuries. When you’re cycling outdoors, be aware of your surroundings to avoid hurting yourself.
The benefit of high intensity exercise is that you will burn a large amount of calories in a short time. It also boosts your metabolism up to 12 hours after training. This means your body will continue to burn calories for another 12 hours. As a result, you will lose weight faster.
3. Cycling before breakfast
Riding on an empty bike in the morning will help you burn more fat. If you already have food in your stomach, your body will burn carbohydrates and glycogen for energy instead of using fat as fuel as you desire.
In other words, when your body is hungry, it will use the fat stored earlier to fuel the body. The optimal range for intermittent fasting is 12–16 hours. For example, if you want to cycle at 8am, you should finish dinner before 8pm the night before. You will not eat anything except drinking water after 8 pm.
Note that if you want to cycle while fasting, you should only pedal for less than 2 hours, and do not perform heavy exercises to avoid injury.
4. Diet plan
The rule of weight loss is that you consume fewer calories than you eliminate. Therefore, if you want to lose weight and lose belly fat, you also need to pay attention to your eating problem. However, you must not cut your diet too low because your body still needs to be fully active and maintain health.
You should avoid foods and drinks that cause bloating. Although it does not lead directly to belly fat, bloating results in water buildup in the tissues surrounding the stomach and in the body. That leads to our body looks bloated and bigger than it actually is.
Each person will have different types of foods that cause bloating, but we certainly need to avoid overly salty things and alcoholic beverages. These two types can lead to bloating, not to mention that alcoholic beverages are also very high in calories.
5. Rest after cycling and recuperation
According to a study conducted by the Kaiser Permanente Health Research Center in Portland, USA, people who sleep 6–8 hours a night are more successful in keeping their body from gaining weight.
A good night’s rest will be great for your body to recover from the exhausting cycling exercise. If you do the right cycling exercise, you will be able to lose weight and will definitely have a good night’s sleep afterwards. If you sleep well, your body will not gain weight.
Science has shown that eating late is not good for your body. This will cause your body to store more calories than it needs. So you should note that eating after exercise, avoid eating late at night.
Cycling exercises are great for helping you lose weight and especially on belly fat – the hardest part of staying in shape. However, remember never to exercise too much to avoid injuries. Hopefully the above information has helped you to understand whether cycling reduces belly fat. Exercise regularly and regularly to maintain your health.