How to Lose Weight With Cycling

Dr. Melchiore Buscemi

July 5, 2022

If you’ve been thinking about joining a cycling club, you’re probably wondering how to lose weight by cycling. The good news is that cycling has several different ways to lose weight. While speed is essential, the key is to increase the intensity. You’ll also want to include protein-rich food. While it may seem like a lot, cycling is a great way to burn fat. By following these tips, you’ll be on your way to losing weight by cycling!

Intensity matters more than speed.

For most cyclists, the key to losing weight with cycling is the combination of intensity and speed. The passion for cycling is what burns more calories. Obviously, the higher the passion, the more calories you’ll burn. And cycling intensity varies greatly based on the type of bike and the terrain. For example, a mountain bike requires a lot of effort, while a road bike can reach speeds of 12 mph without exertion.

Protein pacing helps

The benefits of protein pacing are numerous. Among these are enhanced muscle recovery and satiety, enhanced cardiometabolic health, and decreased body fat. Studies have also shown that protein-paced diets reduce abdominal fat more effectively than traditional cycling programs. The results are compelling: protein-packed cycling workouts to help you lose fat and get in shape faster. However, you have to follow the proper nutritional plan while cycling.

The intake of protein above the recommended daily value of a specific muscle group improves cardiometabolic and vascular health and improves muscular endurance. Other benefits of protein-pacing are improved body composition and reduced risk of obesity-related diseases. These benefits may be more pronounced when combined with cycling workouts that involve interval sprint training. Increasing protein intake during cycling workouts may also improve cardiometabolic health and satiety, as well as promote fat loss.


A good cross-training routine includes alternating between two activities that have different effects on the body. You can incorporate biking and weight-lifting into your routine or mix them up and try yoga or spin classes. ACE recommends combining two different activities into one cross-training session to maximize weight loss and calorie burn. By incorporating cross-training into your exercise routine, you will remain engaged and motivated.

When it comes to exercise, cross-training is the best solution. Cross-training is a great way to get a diverse workout and combat the boredom of a routine. Cycling is great, but it is easy to get bored with it after a while. Mixing it up with cross-training will keep your body guessing and burning calories more efficiently. By incorporating cross-training into your routine, you will stay motivated and get the results you’ve always wanted.

Endurance training

If you want to lose weight, you can do it through endurance training. During training, you will be asked to exercise at a high intensity for a certain amount of time. Typically, this means 80 to 85 percent of your maximum heart rate. You can also choose to do interval training to boost your heart and lung activity. The short sprints will increase blood flow to the muscles. Generally, endurance training should start about two hours before you plan on going to bed.

Choosing the right type of workout is essential when you want to lose weight. You should start by determining your goal. For example, if you want to lose weight, you can do a cardio workout involving aerobic exercises at a moderate intensity for 30 minutes. You can also increase your endurance by doing strength training with proper form. By increasing your muscular endurance, you can perform exercises such as pushups, crunches, and cross punches. While you should start with light weights to start, increasing your endurance will help you burn calories and lose weight.

Adding hills

Adding hills to your cycling workout is a great way to build lower body strength and aerobic capacity and maximize your fat-burning ability. You can start by incorporating one large incline into your weekly cycling routine. As your confidence builds, you can challenge yourself to ride faster and longer. Alternatively, you can add a few speed intervals into your workout by cycling on flat stretches of road. For each interval, you will increase the amount of time you ride and decrease the rest period.

Optimum diet

The optimum diet for cycling is one that combines strength training with proper nutrition. Strength training helps maintain lean body mass and protects the body from injuries. A certified personal trainer or exercise physiologist can help you create a customized strength training program that meets your specific needs. Pre-exercise nutrition is also important for performance, training adaptations, and preventing over-training syndrome. The goal is to lose weight slowly but steadily.

A key cycling goal is weight loss, but that doesn’t mean starving yourself to lose weight. As Team Wiggins nutritionist David Dunne points out, cycling requires a balanced diet of low-calorie food sources. Cycling athletes should not go out fast for several hours before a session. Instead, they should eat a healthy meals and replenish their energy levels after hard training sessions.