Losing weight requires you to burn more calories than consumed. Biking is one way to burn calories so you can shed pounds fast. Riding your bike will encourage your body to lose weight while also allowing you to enjoy the outdoors, says Eric Harr, author of "Ride Fast: Get Up to Speed on Your Bike in 10 Weeks Or Less." Cycling can be done in many places so you will be constantly entertained as you watch the pounds melt away.
Step 1
Choose a route for riding your bike. You're more likely to enjoy your workout if you ride where there is scenery and fresh air. Donna Raskin, author of "The Everything Easy Fitness Book: Lose Weight, Build Strength, And Feel Energized," writes that you should select a route that is attainable and in an area where you feel safe.
Step 2
Ride for a few minutes each day. Raskin recommends taking short rides at first because your body will need to get used to the additional activity--and you will need practice to learn how to maneuver your bike safely. Ride as slowly or as quickly as you feel comfortable to begin burning calories that will translate to fast weight loss.
Step 3
Ride your way up to a 30 minute or longer bike ride most days of the week. Harvard Health Publications, creators of "Healthy Solutions to Lose Weight and Keep it Off," says that you'll need to ride five miles in 30 minutes to maximize your weight loss. Vigorous activity is the key to burning the amount of calories necessary to lose weight quickly. You will need to burn 3,500 calories to lose one pound--and riding your bike rapidly will burn those calories faster.
Step 4
Pedal up hills or slopes to increase your calorie expenditure. Your body will need to work harder to ride up inclines, which will translate to faster weight loss because you will burn more calories than if you were riding on flat ground, according to Raskin. Look for a route that has a few hills to maximize the time spent riding--so you can watch the pounds disappear fast.
Step 5
Incorporate speed intervals into your bike riding sessions. Raskin adds that intervals require you to ride very quickly for short lengths of time, dispersed between longer periods of riding more slowly. The weight loss benefit is that you will burn more calories in less time so that you can drop pounds faster. Try riding at a medium pace for two minutes and then at a very fast pace for one minute to increase your endurance while burning calories.
Tips and Warnings
- To get the same calorie burning benefits of cycling outdoors, you can use indoor stationary bikes to lose weight quickly, says Raskin.
- Always wear a helmet when riding a bike to help prevent head injury, cautions Raskin. Never ride your bike at night without proper reflective clothing, shoes and gear. Always let someone know if you're going riding alone so if something happens, you can be found right away.
Things You'll Need
- Bike
- Helmet
References
- "Ride Fast: Get Up to Speed on Your Bike in 10 Weeks Or Less"; Eric Harr; 2006
- "The Everything Easy Fitness Book: Lose Weight, Build Strength, And Feel Energized"; Donna Raskin; 2007
- "Healthy Solutions to Lose Weight and Keep it Off"; Harvard Health Publications; 2010
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