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Cycling Weight Loss Plan For Beginners

Cycling is a great way to lose weight. It tones the body, strengthens the heart and lungs, and helps you look fabulous. It’s one of the most effective ways to shed those extra pounds. Cycling also helps keep your body toned by burning calories and improving muscle strength.

Cycling increases your metabolism, which helps burn fat faster and more efficiently.

Riding a bicycle is not just fun and a great way to exercise and stay healthy. It is also an effective weight-loss tool if you use appropriate diet and training programs. Some studies have found that overweight people who biked for 30 minutes every day lost more weight than those who walked for the same amount of time.

Find a local cycling group where you can meet like-minded people

They say two heads are better than one. Even for cycling, you can experience more motivation to keep cycling when in a group. And people can also be there to help you in case of any trouble.

Another great way to stay motivated is to see your progress in numbers. Many cycling apps track the distance you ride and calories burned. Also, it will be easier to lose weight when you have someone else to ride with.

Choose the right bike

Cycling is a great way to burn calories and get in shape, but choosing the right bike for your body type is essential. Choosing the wrong one can make you uncomfortable or even lead to injury.

Working out on the road or trail, several styles of bikes will help you reach your fitness goals.

Road Bikes: If you’re looking to race, this is the bike for you. The road bike frame is made of lightweight aluminium or carbon fibre and usually has thin tires that allow you to speed faster than other types of bikes. Road bikes are incredibly efficient on smooth surfaces like pavement or concrete, but they don’t perform well on rough terrain. The thin tires also require less effort to ride on pavement.

Mountain Bikes: Designed for off-road trails, these heavier bikes offer more excellent stability than road bikes on rough terrain. They have wide tires that provide more traction on dirt and gravel trails and often have suspension systems to absorb some of the shocks of uneven terrain. Many mountain bikes also feature flat handlebars that let you sit upright while still having some control over your steering.

The recommended diet for cyclists

The best diets for cyclists are the ones that don’t interfere with your training or performance. You must train at least four to five times a week and not feel overworked. The diet should also provide you with adequate amounts of energy and nutrients without feeling too full or having side effects such as stomach pains, bad breath and gas. In short, it should be simple and easy to follow.

The most common plan is the low-carb diet. This is also the most recommended diet for cyclists. When you cut down your carbs intake while increasing protein and healthy fat intake, it works wonders for your body.

And high protein intake is recommended by most doctors because it provides energy, promotes muscle growth and boosts immunity.

Pushing yourself for your benefit

Beginners should start with 15-20 minutes of cycling per session at least five times a week. Increase your time gradually as you get used to the activity and feel more comfortable with it. Before long, you will be able to bike for up to two hours without feeling too tired or sore.

People who want to lose weight should cycle at least 4-5 times a week for 45 minutes each at a moderate pace. Cycling is best done during the morning hours when there is no traffic so you can enjoy it without worrying about road accidents. After cycling, drink plenty of water to replenish fluids lost during exercise and keep your metabolism going throughout the day.

To get the best out of your cycling workout, take advantage of hills whenever possible. If you can’t find hills on your route, add them by riding further from home or taking smaller roads. Cycling up hills will help build muscle in your legs while increasing your oxygen intake and burning more calories.

Cycling is a full-body cardio workout. The actual exercise itself burns between 500 to 800 calories per hour, depending on your weight, terrain, hills and effort level. You can quickly burn 1,000 calories or more in an hour if you ride hard enough.

This means cycling can burn more calories than Zumba, swimming or Pilates. Isn’t that motivating!

Tips for ensuring safety on the road

Cycling is a great activity to help you stay in shape, but it is also important to prepare in advance to ensure your safety while cycling. This preparation will minimize your risk of being involved in an accident or injury.

The following are some tips for ensuring safety on the road while cycling:

  • Wear appropriate clothing when cycling- When you are riding a bike, regular clothing may not be enough to protect you. You should wear padded pants that are made specifically for biking. These pants are designed to withstand the impact of your fall if you happen to run into something or someone else on the road. They also have built-in pads that will protect your knees and shins if you happen to fall.
  • Cycling gloves– These are also a piece of clothing that you should wear when riding a bike. These gloves have padding on them so they can protect your hands in case of an accident or injury. If you are riding during cold months, you must wear clothing suited for those conditions.
  • Knowing your fitness level- To stay safe on the roads, you must be fit enough to pedal up hills without too much difficulty. If your fitness levels aren’t up to scratch, it’s best not to cycle until they’ve improved. You could begin by cycling around your neighborhood, using bicycle lanes if possible.


Cycling is a fun and effective weight loss tool — it’s also a great form of exercise for anyone who enjoys being outdoors. It can be an effective way to lose weight if you pair it with a healthy, balanced diet.

The best way to stick to any weight loss program is to make sure you enjoy what you’re doing, and cycling definitely fits the bill in this regard! You can also make sure you stick with it by joining a local cycling group where you can meet like-minded people who share your passion for turning pedals!

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