According to experts, burning your belly fat is not as easy as how it seems to be. Most people often follow a strict calorie diet plan to lose their pounds within a short period whereas others just skip their square meals to get the desired body shape.
Following several popular studies, skipping your meals isn’t the right remedy to get rid of unwanted abdominal fat. This is because you can’t burn extra calories just by saying no to your regular diet. Rather, it will weaken your body to a great extent.
Secondly, why follow the strict diet plans if you can easily cut off your belly fat by regular cycling. Yes, you read it right! Several clinical reports proved that cycling plays a vital role in diminishing your abdominal and overall fat within a few days of practice.
So, why not opt for this easy yet effective approach of weight loss? If your question is “Is cycling good for weight loss on stomach?” then let’s discuss some essential benefits one can gain from cycling.
Benefits of cycling
Cycling is often considered to be a highly efficient form of workout. Apart from building up your lean mass, cycling boosts up your body strength, which improves your endurance and cardio capacity. However, cycling on exercise bikes does not particularly focus on reducing your stomach fat. Instead, it is helpful in eliminating the overall body fat of your body.
In the recent times, spot reduction is a major controversial topic. People often wonder if they can cut off the fat from a particular section of their body. However, scientists and nutritionists don’t support the statement. You cannot particularly reduce your belly fat but can eliminate the same by focusing on your entire body fat.
How cycling burns calories in your body?
Cycling not only improves your blood circulation by raising your heart rates but the same has proven to be effective enough in burning a considerable number of calories in your body. According to the studies conducted for overweight people, the practice of average cycling for an hour helped them burn around 480 to 750 calories.
On the other hand, an hour of extreme cycling practice aid obese man/woman to burn 600 to 900 calories. This way, cycling possess high-calorie burning capacity. Moreover, it also eliminates the fat present throughout your body thereby, leading to the reduction in your belly fat.
Besides reducing your body fat, cycling can improve and strengthen your muscles and can provide your body with a lean yet desired look provided you are practicing it on a regular basis. Plus, it will flatten your stomach section resulting in a slim belly.
Tips to practice cycling in the recumbent bike for weight loss
It’s quite common to build up fat on your waistline, but if you want to get rid of this unwanted belly fat rapidly then here are some tips of cycling in a recumbent bike that can help you to get a defined body shape within a few days of practice:
- Steady-state cycling – if you are a beginner in this field then its advisable to begin with 25-30 minutes of moderate cycling a day. since you are not very familiar with the recumbent bike, commencing with moderate workout is the suitable option. Pedal your recumbent bike at an energy that leads to raising your heart rate to 60 or 70 percent. If you still find it troublesome to practice a 30 minutes continuous cycling, you can break the exercise into 15 minutes intervals.
- High-intensity cycling – once you have comprehend moderate cycling techniques, it’s time to work a bit harder to cut off your abdominal fat. The studies proved that the obese participants that practiced at an extreme intensity of 2-3 workouts in a week observed instant results of reduced stomach fat comparing to the participants that practiced 5-6 workout sessions at moderate intensity. Despite the fact that each participant practiced equal cycling, the intensity of pedaling affected the reduction in their belly fat to a great extent.
- Interval training – steady-state cycling is the best way to start with your workouts to lose belly fat whilst high-intensity exercise gives you the instant fat burning results. However, whether you are opting for moderate-intensity cycling or extreme cycling, practicing the same in intervals can ease your efforts. For instance, if your routine exercise is to cycle for 1 hour a day then break up your exercise into 3-4 intervals i.e., 20 minutes cycling in each session. Here’s how you can continue with intervals:
Step 1: prior to starting your cycling, warm up your body for at least 10 minutes to observe your heart rates, blood flow, and the state of your joints.
Step 2: pedal with an extreme intensity for about 2-3 minutes unless you observe a sudden rise in your heart rate.
Step 3: get back to your original efforts of pedaling for 2 minutes and examine if your heart rate gets back to a controlled level.
Step 4: practice the high-intensity and low-intensity pedaling alternatively for 15-20 minutes. Make sure to conclude the exercise with moderate-intensity pedaling for 3 minutes.
After considering all the factors listed in the article, we come to the conclusion that cycling helps in building and strengthening your muscles, providing you with a slim belly and diminishing your overall body fat, and it is an easy yet effective measure of workout and training. A recumbent bike can aid you with your exercise routine.
So what are you waiting for? Having read this guide we assume that you are now well-versed with the benefits of regular cycling. So Get a recumbent or stationary bike, position it at a convenient spot, and commence your exercise.