CAN WE LOSE WEIGHT CYCLING?
PEDAL TO LOSE WEIGHT
With no doubt, weight is very important in cycling. We often see sedentary individuals looking for cycling to lose weight. At the beginning of its activity with the objective of improving health, and after a few years, with a focus on weight loss to be able to pedal faster and reach the top of the mountain in front of their friends. For example, on a long climb, a 75 kg cyclist with less than 2 or 3 kg can gain 1 minute difference. Thus, we have clarified some doubts:
How should our weight loss training be oriented?
Are long, low-intensity workouts the best for weight loss?
Is losing weight pedalling easy?
Do I need to do sprints training to lose weight while cycling?
Can I lose weight while cycling without losing muscle mass?
What are the best foods to lower a cyclist’s weight?
Do I have to go hungry to lose weight?
Contrary to some “des” information that we find on the internet, we do not intend to provide a miracle recipe for losing weight. However, we warn that the body weight is just a number that translates into many others that are extremely important, such as muscle mass, fat mass, water levels, etc. Athletes and especially cyclists have wide variations in weight and are not always associated with loss of fat mass. To stay healthy it is important that weight loss is due to fat loss and for that we must evaluate adipose folds, perimeters and body composition on a bio impedance scale. It is very important to lose weight in a healthy way and if possible, always with the advice of properly certified professionals.
Never go hungry.
One of the most common mistakes when it comes to losing weight is imagining that we need to go hungry. Calm down, this is one of the biggest mistakes for anyone who wants to lose weight. Get organized to eat every three hours to avoid suffering from this disease. This will certainly be very important for the entire weight loss process!
Should I train fasting to lose more weight?
Do I burn more fat on an empty stomach?
In recent years, fasting training has become an increasingly fashionable practice in the world of cycling practitioners, being claimed as a superior strategy when the goal is weight loss and fat mass. However, it is still unclear whether fasting training compared to post-feeding states shows superiority in weight loss and beneficial or harmful changes in body composition
With regard to changes in body composition, the latest studies indicate that changes in body composition associated with aerobic exercise in conjunction with a low calorie diet are similar regardless of whether an individual is fasting before training.
What is certain is that training in the morning on an empty stomach, in a state of hypoglycemia, makes it difficult to perform the training to the full, even at a moderate level of intensity. If you choose to train on an empty stomach, it is prudent to exercise at moderate to low intensity. High intensity training will lead to an increase in proteolysis due to the decrease in glycogen in the muscles, something that will have a negative impact on the level of recovery and weight loss, especially in the medium / long term.
Balanced food to lose weight faster
The body needs all the nutrients to be able to maintain intense physical activity and be able to recover as quickly as possible. So, the best tips are:
Avoid the consumption of simple sugar in the daily routine, drinking coffee, milk, yoghurts, teas and juices without sugar;
Add 1 dessert spoon of seeds in juices and lean yogurts, such as flaxseed and chia;
Eat about 20 grams of nuts a day;
Choose only one source of carbohydrates per meal, preferably from natural foods: fruits, sweet potatoes, brown rice, beans, lentils, corn and peas;
Eat salad before lunch and dinner – it must correspond to 50% of our dish;
Add 1 tablespoon of extra virgin olive oil for lunch and dinner;
Avoid eating after being satiated;
Avoid eating out of desire or emotions such as anxiety and sadness.
Even in small amounts during the day, fruits and vegetables provide lots of fiber and vitamins and, therefore, it is a source of health and helps you lose weight and lose belly.
Should cyclists cut back on carbohydrates?
The passion for pasta / spaghetti is typical of cyclists and marathoners. But honestly, there is an abuse in the consumption of carbohydrates by cyclists, which can be a problem if the diet is not sufficiently balanced, given that there are too many foods rich in carbohydrates and poor in vitamins, minerals, fiber, proteins, fat, etc. We should put 25% of carbohydrates in the dish like pasta, rice, sweet potatoes, cereals, etc., preferably whole, 25% of proteins that can be meat, fish, dairy products, eggs, vegetables, with 10% of fat, preferably olive oil, or fish. If you prefer, choose dried fruits. It’s difficult? Yes, at the beginning it costs, but you will see that you will quickly assimilate this style of eating and become an authentic culinary chef. By varying meals we are able to ingest more vitamins and minerals and improve our diet.
Write down everything you eat to lose belly fat.
If we write down what we eat during the day we are more responsible about the food choices we make. The simple act of being vigilant about everything we eat is a good habit for our commitment to eating. Notes can reveal, for example, the occasions when we skip meals, go to parties and dinners outside the home, or even how much water we drink. At the end of the day, when we check our diary, we will notice if we had slips in our diet or if we lacked hydration. And hydration is no less important. Drink water at least 30 minutes before meals. Our body will understand that the stomach is not completely empty, which reduces hunger at mealtimes.
What to drink: water, natural juices without added sugar, teas without sugar;
What you can’t drink: soft drinks, packaged juices, chocolate and alcoholic beverages.
This awareness of our actions linked to the recognition of guilt for not having met the goal, is what makes us correct and balance our diet.
Training intensity for weight loss.
In theory, doing long workouts in the famous fat-burning zones, which are the low heart rate zones, are still very valid, but few people have that time available. Of course, the athlete’s physical condition is very important when selecting training, but for athletes with a few weeks of training and little time to train, high-intensity interval training makes sense.
The athlete who wants to lose weight without losing power must perform high intensity exercises such as intervals, sprints and strength training. They are very important for this process, as they are the ones that cause the largest EPOC in the body, and they are also extremely important for the maintenance and increase of potency. With high EPOC, the athlete will increase his caloric and energy expenditure after exercise, also increasing weight reduction. Bodybuilding and functional training are also very important for maintenance and power gain.
This type of training, if well accompanied, can be maintained indefinitely. However, if it is to introduce weight loss into your annual planning, it is worth using the start of the specific preparation phase, which can last between 4 and 8 weeks.