Can Cycling Reduce Belly Fat? Ultimate Guide 2022
Like most cardio workouts, cycling can help reduce belly fat and extra weight from other areas. Recent studies have shown that cycling regularly may increase overall fat loss and keep you at a healthy weight. To reduce overall belly girth, low to moderate-intensity exercise is needed, such as cycling.
That is why cycling is a good exercise to help lose unwanted belly fat. It burns calories and promotes a high basal metabolic rate. It also helps build lean muscle by pushing and pulling the pedal through each revolution.
In this article, we talk about why cycling is good for losing belly fat and show you some workouts that can help promote faster weight loss. So, if you are aiming to lose some extra kilograms through cycling, keep reading.
Does Cycling Help Lose Weight Around the Stomach?
Cycling regularly is often promoted by health experts for several reasons. This is because cycling is a low-impact aerobic exercise that burns calories and helps strengthen muscles and your heart.
Cycling is much easier than other sports like running. Since cycling is a low-impact exercise, more people can start cycling with no little to no fitness background.
Recent studies have shown that cycling 30-60 minutes
a day is an effective way to lower belly fat. If paired with a healthy protein-rich diet, it can also increase good fat (high-density lipoprotein) levels.
However, like most forms of exercise, it is hard to target fat loss in a specific area. Everyone is different, and one person may find they lose fat in other areas of the body first, while others may lose weight from the stomach. Either way, with regular cycling, you will find that you will lose weight from the stomach.
It is not difficult to lose fat from the belly through cycling. However, for this to happen you need to be determined, consistent, and follow the right training plan. You will also look at your diet and cut out any dead calories or high sugar foods. It may take time and won’t happen overnight, but it will happen.
If you are unsure about which workouts can cycling reduce belly fat, Sportcoaching provides a custom built cycling training plan focusing on weight loss. This is customized around your lifestyle, goals and time available. You can view this training plan here.
What Are The Best Ways To Lose Belly Fat While Cycling?
To help lose belly fat through cycling, you will need to vary your training and be consistent. Other things include:
– Keeping a steady pace
– Do regular interval training 1-2 times per week
– Perform off the bike exercises
– Eat a healthy diet
– Be consistent with your training
– Get enough rest and recovery
– Add sprint training regularly into your training plan
An over looked part of weight loss is the recovery. Without the correct amount of recovery in your training, you will find that your weight loss will plateau.
The best forms of cycling to promote weight loss in the stomach include doing four key sessions a week. This includes, two interval sessions per week, one steady state ride and a long distance ride. The intervals will help burn calories faster and improve your metabolism, while the longer rides will help promote fat as a source of energy.
Some of the best workouts to promote weight loss include:
– Sprint training sessions
– Steady state training just below your threshold
– Hill repeats
– Slow aerobic rides
Research publish in the Journal of Applied Physiology found that just two weeks of sprint interval training helped increase fat burning by 36 percent. This is because sprint training helps raise your metabolism and keep promoting fat loss after the workout.
Alternatively, two long rides per week and one interval session can suffice. However, to lose belly fat, it is important to spend atleast three days a week on the bike. For faster weight loss, doing four to five sessions per week following the layout above will rapidly increase your chances of losing that unwanted belly fat.
Is Cycling Better Than Running For Belly Fat?
In general, running will burn more calories than cycling as this form of exercises uses more muscles. However, cycling is much easier on the body, which means you may be able to cycling longer or more regularly.
With that being said, it all comes down to the time you have. If you have time to spend 2-3 hours on the bike, cycling is better recommended for weight loss, as you will spend more time exercising in your fat burning zones. It will be also less stressful on the body, which means consistency is much better than running.
However, if you are short on time, stick with running over cycling for weight loss. Alternatively, for the best results, try pair the forms of exercise together. You can do this by cycling two days a week and combine it with running 1-2 times a week. Then plan one interval session running and a long run with an interval session and long ride on the bike.