Does Cycling Burn Fat on the Stomach? Lose 200% Your Belly Fat

• Facebook
• LinkedIn
• Twitter

Discover the truth about whether cycling burns fat on the stomach and effective ways to lose weight. Learn how to burn belly fat with cycling tips and tricks.

According to a study by the Journal of the International Society of Sports Nutrition, cycling can activate abdominal muscles and target stubborn abdominal fat. When you cycle, your abdominal muscles work to stabilize your body. This causes them to contract and helps to tone your stomach. In addition, cycling helps to burn calories and promote weight loss. This, in turn, can help to reduce body fat, belly fat in particular.

A recent study showed that regular cycling may enhance overall fat loss and promote a healthy weight. However, it is important to note that targeting belly fat through exercise is not thought to be possible. Losing fat everywhere will reduce stomach fat stores. Consuming fewer calories than you expend is the way to do this.

If you intend to torch your belly fat and drop some weight, consider earmarking more time to cycling in your workout routine. The study carried out by JISSN analyzed the impact of workout duration on body fat oxidation. Belly fat burn was more optimal after about 90 minutes of sustained submaximal workout.

Fasted cycling: Cycling with an empty stomach is another method to burn belly fat effectively and faster. You can consider the 8-hour interval between the last meal and the time to start fasted cycling. It can give very impressive results. However, it can be hard to continue and tiring.

In summary, cycling can activate abdominal muscles and target stubborn abdominal fat. Regular cycling may enhance overall fat loss and promote a healthy weight. Targeting belly fat through exercise is not thought to be possible. Losing fat everywhere will reduce stomach fat stores. Consuming fewer calories than you expend is the way to do this. Belly fat burn was more optimal after about 90 minutes of sustained submaximal workout. Fasted cycling with an empty stomach is another method to burn belly fat effectively and faster.

1. How long should I cycle to Reduce Belly fat?

To burn fat, you should cycle at a moderately intense level for at least 30 minutes at a time. Cycling for 30 minutes to 40 minutes a day can help you burn up to 500 calories a day and lose one pound per week. However, the time you cycle will depend on your own personal fitness level. According to Channa, one must cycle for at least an hour for fat loss. Continuous cardiovascular cycling sustained for at least 30 minutes will burn body fat no matter when you do it as long as you stay within your correct fat-burning zone.

2. How to calculate fat-burning zone while cycling

To calculate your fat-burning zone while cycling, you can use the following steps:

1. Subtract your age from 220 to get your maximum heart rate.
2. Multiply your maximum heart rate by 60% and 80% to get the lower and upper limits of your fat-burning zone.
3. Aim to keep your heart rate within this range during low-intensity exercises to burn fat effectively.

For example, if you are 30 years old, your maximum heart rate would be 190 beats per minute (220 – 30). Your fat-burning zone would be between 114 and 152 beats per minute (190 * 0.6 and 190 * 0.8).

3. Cycling routine for beginners

If you’re new to cycling, it’s important to start with a beginner-friendly routine that gradually builds up your fitness and confidence. Here are some tips to help you get started:

1. Commit to a regular schedule: Aim to cycle for at least 30 minutes to 1 hour, three times a week. This will help you build up your endurance and stamina over time.
2. Mix up your workouts: Incorporate a mix of easy and moderate pace biking, active recovery, cross-training, and simple intervals into your routine.
3. Set achievable goals: Start with small goals and gradually increase the intensity and duration of your workouts as you progress.
4. Get the right gear: Invest in a good quality bike that fits you well, comfortable clothing, and a helmet .
5. Stay hydrated: Drink plenty of water before, during, and after your workout to stay hydrated.

Here is an example of a beginner cycling plan that can help you build up your stamina for long-distance rides:

• Week 1: 30-minute rides, three times per week
• Week 2: 40-minute rides, three times per week
• Week 3: 50-minute rides, three times per week
• Week 4: 60-minute rides, three times per week
• Week 5: 70-minute rides, three times per week
• Week 6: 80-minute rides, three times per week
• Week 7: 90-minute rides, three times per week
• Week 8: 100-minute rides, three times per week

Remember to listen to your body and take rest days when needed. 

4. Diet plan for cycling routine

A well-balanced, nutrient-rich diet is crucial for meeting the energy demands of cycling. Here are some general guidelines to follow:

1. Carbohydrates: Carbohydrates are the preferred fuel source for performance. Aim for 30 to 60 grams of carbohydrate per hour during rides.
2. Protein: Protein is important for recovery and weight loss. Consume 2g/kg of body weight.
3. Fat: Fat should come from healthy sources like nuts, avocados, and olive oil. Avoid processed junk food.

Here are some examples of cycling foods:

• Energy bars
• Protein bars
• Energy gels
• Recovery shakes
• Pasta
• Rice
• Green vegetables
• Fig bars
• Bananas

If you’re looking for a more structured diet plan, consider reaching out to a sports dietitian for assistance. They can help you develop a personalized nutrition plan that meets your specific needs.

5. Workout routine to complement diet plan

Many workout routines can complement your diet plan. Here are some tips to help you get started:

1. Commit to a regular schedule: Aim to cycle for at least 30 minutes to 1 hour, three times a week. This will help you build up your endurance and stamina over time.
2. Mix up your workouts: Incorporate a mix of easy and moderate pace biking, active recovery, cross-training, and simple intervals into your routine.
3. Set achievable goals: Start with small goals and gradually increase the intensity and duration of your workouts as you progress.
4. Get the right gear: Invest in a good quality bike that fits you well, comfortable clothing, and a helmet.
5. Stay hydrated: Drink plenty of water before, during, and after your workout to stay hydrated.

Here is an example of a beginner cycling plan that can help you build up your stamina for long-distance rides:

• Week 1: 30-minute rides, three times per week
• Week 2: 40-minute rides, three times per week
• Week 3: 50-minute rides, three times per week
• Week 4: 60-minute rides, three times per week
• Week 5: 70-minute rides, three times per week
• Week 6: 80-minute rides, three times per week
• Week 7: 90-minute rides, three times per week
• Week 8: 100-minute rides, three times per week

Remember to listen to your body and take rest days when needed.

In addition to cycling, strength training is also important for building muscle mass and burning fat. Here is an example of a beginner-friendly strength training routine that can be done at home:

• Warm-up: Jumping jacks or jogging in place for 5 minutes.
• Squats: 3 sets of 10 reps.
• Push-ups: 3 sets of 10 reps.
• Lunges: 3 sets of 10 reps.
• Plank: Hold for 30 seconds.
• Rest for one minute between each exercise.

Repeat the entire circuit two or three times.

Remember to stretch after each workout to prevent injury.

6. Benefits of cycling

Cycling is a low-impact aerobic exercise that offers a wealth of benefits. It can help you lose weight, lower your cholesterol, and strengthen your legs. Here are some other benefits of cycling:

1. Cardiovascular health: Cycling can help improve heart health by reducing the risk of heart disease, stroke, and high blood pressure.
2. Mental health: Cycling can ease feelings of stress, depression, or anxiety. Focusing on the road or your cadence when cycling can help you develop concentration and awareness of the present moment.
3. Joint mobility: Cycling is a low-impact exercise that can help improve joint mobility and reduce pain in people with arthritis.
4. Bone density: Cycling is a weight-bearing exercise that can help improve bone density and reduce the risk of osteoporosis.

7. Tips for safe cycling

Here are some tips for safe cycling:

1. Wear a helmet: Always wear a helmet to protect your head from injury in case of an accident.
2. Stay visible: Wear bright, reflective clothing and use lights to make yourself visible to drivers.
3. Obey traffic laws: Follow the same traffic laws as cars, including stopping at stop signs and red lights.
4. Stay alert: Keep your eyes and ears open for cars, pedestrians, and other obstacles.
5. Ride defensively: Assume that drivers don’t see you and be prepared to take evasive action if necessary.
6. Maintain your bike: Regularly check your brakes, tires, and other components to ensure they are in good working order.
7. Stay hydrated: Drink plenty of water before, during, and after your ride to stay hydrated.

8. How to calculate heart rate while cycling

To calculate your heart rate while cycling, you can use the following steps:

1. Subtract your age from 220 to get your maximum heart rate.
2. Multiply your maximum heart rate by 60% and 80% to get the lower and upper limits of your fat-burning zone.
3. Aim to keep your heart rate within this range during low-intensity exercises to burn fat effectively.

For example, if you are 30 years old, your maximum heart rate would be 190 beats per minute (220 – 30). Your fat-burning zone would be between 114 and 152 beats per minute (190 * 0.6 and 190 * 0.8).

Conclusion:

Cycling is an effective way to burn belly fat and improve overall health. To achieve optimal results from cycling, it is important to maintain a healthy diet and engage in other exercises that complement cycling. Beginners should start with easy and moderate-pace biking and gradually increase their intensity over time. It is also important to commit enough time each week to exercise while taking care not to overstress the body.