Mountain bike weight loss

If you want to burn fat, you need to ride at a pace that gives you a heart-rate of between 68 and 79 percent of your max heart rate.

This is something you can set up using a heart rate monitor and a bike computer. High-intensity sessions will help improve your cardiovascular fitness, making your body a more efficient calorie-burning machine. Either swap these for two or three of your regular rides or, if you feel up to it, add them on top or combine them by adding a high-intensity session at the end of a moderate ride.

Wadsworth recommends adding this on top of your regular workouts. Sleep is the unsung hero of weight loss. Studies have shown that people who get six to eight hours of sleep a night are much more successful at losing weight and keeping it off, and also tend to be less stressed. While cycling is great for weight loss, it does put stress and strain on the body, particularly if you are new to it.

Cross training will help balance out the leg-heavy muscle workout you get from pedalling, and flexibility work will stretch out those muscles and tendons, preventing injury, aches and pains. Free weights, pilates, swimming, Zumba and boxing are all great for cross-training, giving you a stronger core which will benefit your cycling. Pilates and yoga are good choices for flexibility work.

All of these help build muscle, and the more muscle you have the more efficient your body will be at burning calories. If you think of your body like an engine, then you want to keep it topped up with fuel and running at a steady rate throughout the day.

1. It’s an incredible cardio workout

Wadsworth recommends eating small amounts of good food every three to four hours, it will help you maintain a stable metabolism, burn fat consistently and ensure your energy levels are stable so you have enough oomph at the end of a day at work to hop on your bike. Sugar and processed foods may give you plenty of energy, but they often have low nutritional value.

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Eating the right foods is as important as avoiding the wrong foods. You need to give your body everything it needs to run efficiently, build muscle and sustain exercise. Choose lean protein such as fish, chicken, beans and pulses. Opt for lots of fresh fruit and vegetables alongside them, and choose wholegrain carbohydrates or ones with a low glycaemic index such as sweet potato, rolled oats or rye bread.

Heading out for a short ride before breakfast can be a great way of kickstarting your weight loss.

Your body is forced to use its stores of fat as there is no food in your system. Go too hard on the bike, particularly if you are just getting into cycling or starting to do more, and you risk tiring yourself out completely, leaving you no energy to do anything, or injuring yourself and therefore putting yourself out of action. If you are trying to lose weight, then the general guidance is that men should aim for 1, calories and women for 1, calories.

The best thing about cycling is how much fun it is. So get your friends involved, join a club, go out with your family and make cycling part of your life. Above all, have fun. Compression Sauna Sweat Waist Trainer Corset Shapewear Underwear :Breathable for improving blood circulation and fat burning, and strongly chest shaping while workout or gym. The slimming compression vest is a secret between you and your garment.

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