Moonlight
New Member
Ok, I'm no expert, but here is my advice to beginners looking to loose wieght from cycling.
Nutrition
The more serious you are in anything cycling related the more you need to focus on nutrition.
In order to burn fat you need to get through your reserves of carbs and sugars. This can take up to two hours of cycling, however with a decent diet you can cut down this time, you just need to control yourself.
Hydration is also very important, you should be drinking 700-1000ml of water for every hour on the bike. Remember, a 2% loss in hydration is a 10% loss in performance.
BIG NOs!
Simple sugars found in fizzy drinks etc.
Alcohole.
Fatty foods, these will only make it harder on your digestive system.
BIG Yes! (general healthy from experience)
Fruit and veg (if you can't stand them then get vitamin supplements)
(a vitamin is called so because it is considered an essential for your body to function fully)
Fruit/herbal teas, help clear out the system.
Routine (this should be adapted to fit your work habits etc)
Breakfast - within 1 hour of waking up, eat one piece of fruit and a bowl or museli. I know museli doesn't taste great but buy Alpen (very tastey).
This is very important, as breakfast starts your metabolism which means you can start to burn fat.
Soon after go for a cycle, 10-30 minutes of moderate effort.
Back home, do something, ideally active, shopping or cleaning are best.
After 1 hour of that back to the bike, you should now be in your fat burning zone, or close to it. Eat a banana and take 1litre of water for 1-2 hour cycle. I've lost 4lbs this way, and i was trying not loose it, but I had to get home and ran out of food.
After your long cycle you will keep burning for 30mins+, then you can eat, eat something decent. A bit of chicken with rice, small quantity. and then salad or veg.
Disclaimer: /never had to loose wieght myself, but this is what I'd should I want to.
Tips:
-Fat burning will give you 50% output (half your possible bike speed) so don't worry about speed, just keep effort.
-Motivation is the hardest part, so have a purpose for your bike ride, like commuting. If I hadn't been forced to cycle commute I would have never got fit.
-If you get it right you can loose weight from just breathing, but to this you need to be in the fat burning zone.
-For more info on nutrition try ctips.com
Crit/additions welcome, likely I won't do edits though.
Cheers,
ML
Nutrition
The more serious you are in anything cycling related the more you need to focus on nutrition.
In order to burn fat you need to get through your reserves of carbs and sugars. This can take up to two hours of cycling, however with a decent diet you can cut down this time, you just need to control yourself.
Hydration is also very important, you should be drinking 700-1000ml of water for every hour on the bike. Remember, a 2% loss in hydration is a 10% loss in performance.
BIG NOs!
Simple sugars found in fizzy drinks etc.
Alcohole.
Fatty foods, these will only make it harder on your digestive system.
BIG Yes! (general healthy from experience)
Fruit and veg (if you can't stand them then get vitamin supplements)
(a vitamin is called so because it is considered an essential for your body to function fully)
Fruit/herbal teas, help clear out the system.
Routine (this should be adapted to fit your work habits etc)
Breakfast - within 1 hour of waking up, eat one piece of fruit and a bowl or museli. I know museli doesn't taste great but buy Alpen (very tastey).
This is very important, as breakfast starts your metabolism which means you can start to burn fat.
Soon after go for a cycle, 10-30 minutes of moderate effort.
Back home, do something, ideally active, shopping or cleaning are best.
After 1 hour of that back to the bike, you should now be in your fat burning zone, or close to it. Eat a banana and take 1litre of water for 1-2 hour cycle. I've lost 4lbs this way, and i was trying not loose it, but I had to get home and ran out of food.
After your long cycle you will keep burning for 30mins+, then you can eat, eat something decent. A bit of chicken with rice, small quantity. and then salad or veg.
Disclaimer: /never had to loose wieght myself, but this is what I'd should I want to.
Tips:
-Fat burning will give you 50% output (half your possible bike speed) so don't worry about speed, just keep effort.
-Motivation is the hardest part, so have a purpose for your bike ride, like commuting. If I hadn't been forced to cycle commute I would have never got fit.
-If you get it right you can loose weight from just breathing, but to this you need to be in the fat burning zone.
-For more info on nutrition try ctips.com
Crit/additions welcome, likely I won't do edits though.
Cheers,
ML
