How to lose belly fat? Does cycling reduce belly fat? Health CPN will answer your questions with tips to lose belly fat effectively.
Belly fat is one of the things that not only women but also men. Just be careless in eating and living, you can easily store belly fat, but it is extremely difficult to throw away those who do not come here.
Does cycling reduce belly fat? The good news for those who are having belly fat problems is that cycling can solve this problem for you easily. This is an effective exercise that will both help you lose belly fat while losing body weight.
Here, Health CPN shows you a few ways to how to do cycling exercises to help you lose belly fat quickly.
1. Cycling at a steady speed reduces belly fat
Although the abdominal muscles will not work as much as the thighs and glutes when cycling, while doing the cycling movements you will also burn the belly fat there.
Ride at a moderate speed and you can still talk, but don’t pedal too slowly. Make sure your heart rate is kept at around 80% of your maximum heart rate. As long as you cycle like that for 2 hours each time, 3 times / week, you will immediately see your body changes.
This type of low-intensity training helps burn more fat than high-intensity exercise.
On the contrary, you should also note that this exercise will burn lower calories than high intensity exercise at the same time. Therefore, be careful with post-workout snacks, do not think that you burn a lot of calories and eat uncontrollably.
2. Does cycling reduce belly fat? To lose fat, pedal at a faster speed
With that said, low-intensity exercise will help your body burn fat, not just your overall calorie. Therefore, when we want to burn more calories, for the purpose of losing weight, we need to incorporate more intense exercise.
The good news is that high intensity exercise (HIIT) should make up only 20% of your total weekly workout time. Before the end of a long bike ride or when you don’t have too much time, do six full speed runs, two minutes each, with a 30 second slow ride in between. As you improve, you can extend each exercise to get more effect.
Alternatively, you can schedule two low-intensity training days and one high-intensity workout day with shorter workouts than the other two days.
This high intensity exercise is more often recommended with indoor cycling. You can then comfortably pedal as much as you can without the fear of causing injury. When you cycle outdoors, be mindful of your surroundings to avoid hurting yourself.
The benefit of high-intensity exercise is that you’ll burn large amounts of calories in a short period of time. It also boosts your metabolism up within 12 hours of your workout. This means your body will continue to burn calories for another 12 hours. As a result you will Lose Weight Fast than.
3. Cycling before breakfast
Cycling on an empty stomach in the morning will help you burn more fat. If you already have food in your belly, your body will burn carbohydrates and glycogen for energy instead of using fat as the fuel you desire.
In other words, when your body is hungry, it uses stored fat to fuel the body. The optimal range for intermittent fasting is 12–16 hours. For example, if you want to cycle at 8am then you should finish your dinner by 8pm the night before. You will not eat anything except drink water after 8pm.
Note that if you want to cycle while fasting, pedal for less than 2 hours, and do not do heavy exercises to avoid injury.
The principle of weight loss is that the number of calories you take in is less than the amount you eliminate. Therefore, if you want to lose weight and lose belly fat, you also need to pay attention to your own eating problems. However, you should not cut your diet too low because your body still needs to have adequate active substances and maintain health.
You should avoid gas-causing foods and drinks. Although it does not lead to belly fat directly, bloating does lead to water accumulation in the tissues surrounding the stomach and in the body. That results in our bodies looking swollen and larger than they really are.
There are different types of gas-causing foods to avoid for everyone, but we all need to avoid excessively salty foods and alcoholic beverages. These two types can lead to bloating, not to mention that alcohol also contains a lot of calories.
5. Rest after cycling and recover
According to a study by the Kaiser Permanente Health Research Center in Portland, USA, people who sleep 6–8 hours a night are more successful at keeping their body from gaining weight.
A good night’s sleep will be great for your body to recover from a tired cycling exercise. If you do the right cycling exercise, you will be able to lose weight and will definitely sleep well afterwards. If you sleep well, your body won’t gain weight.
Science has shown that eating late is not good for your body. It will cause your body to store more calories than it needs. Therefore, you should pay attention to eating after exercise, avoid eating late at night.
Cycling exercises are great at helping you lose weight and especially belly fat – the hardest part of keeping your body perfect. However, remember to never work too hard to avoid injury. Hope the above information has helped you understand whether cycling can reduce belly fat. Exercise regularly to keep yourself healthy.
The articles of Hello Health Group and Health CPN are for reference only, and are not a substitute for medical diagnosis or treatment.
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