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Top 10 Weight Loss Tips For Cyclists

Top 10 Weight Loss Tips For Cyclists

♪ [music] ♪ – [Dan] For years and years we were taught
about this magical fat burning zone. And it was great, because it seemed like
we only had to exercise at quite a low steady intensity to burn the greatest
amount of fat. However, it was slightly deceiving. The reason being that although,
yes, we do burn a greater percentage of fat at a lower intensity, the overall
volume is much bigger if you’re exercising at a higher intensity. So, why not
increase the intensity of you train ride? You can even do some anaerobic intervals,
less than one minute well above your threshold. That’s a really great thing to
know, especially if you’ve got limited amounts of time to train. – [Matt] One of the best ways to reduce
your intake is to try and cut out soda drinks like this, and even excessive fruit
juices. Because the spike of sugar you get from these drinks, especially when at
rest, could lead to weight gain. But you don’t need to cut them out from
your diet entirely, by all means use them as a treat or even whilst training. But if
you can, for the rest of the time, try and stick to good old water. – Now loads of you will be aware of
calorie counting, and the fact that there are 9 calories in a gram of fat and 4
calories in a gram of protein or carbohydrate. What few people realize, is that there are
in fact 7 calories in a gram of alcohol. Now there’s still some debate as to
how your body processes these calories in the same way as it does for other food,
but reducing your intake will no doubt help you when it comes to reducing your
weight. These days companies are producing lower calorie versions of their beers or
wines, so there’s no need for you to feel left out on those social occasions. Changing your diet slightly so that you
include more things such as nuts, seeds, pulses, beans and fish,
will not only give you a really well-rounded diet that’s full of great
nutrients, essential fats, and protein, but it will also leave you
feeling more satisfyingly full after you’ve eaten them, which means
you’re less likely to dive into some calorie dense rubbish. This next one is a little tip that all of
us here at GCN have picked up from Matt. If you’ve got stairs available in your
workplace or your home, then take them and avoid taking the
elevator or lift. And don’t just walk up the stairs, attack them. This will be an
anaerobic effort if you do it right, so it will keep your metabolism high
throughout the day. Secondly there’s the added benefit that stair running is very
similar in a number of respects to the effort of riding a bike. So it may well
even benefit you from a purely physiological point of view. Perseverance is key. That’s important to
remember, that weight loss will, and should really, be quite a slow
process. So whilst you might want to step in front of the mirror again after one
week of trying to lose weight and notice a difference, the reality is if you’re doing
things properly it’s never going to be a visual difference after just seven days. – But on the other hand if you see a photo
of yourself in three months previously, you should be able to see that the hard
work has paid off. – The more that you do a sport, the more
efficient your body becomes at doing it. So since you’re probably more than adept
at actually riding a bike after watching all of our videos here at GCN, Why not try
throwing in some cross-training over the winter months? – A trip to the local gym, some circuit
training, or even a run, will really be outside your comfort zone,
but will certainly help kickstart your metabolism and rev it up a bit. – Dark, damp, and cold winter months can
make it very hard to find the motivation to get out and ride. So why not take a
look through our indoor training playlist. – Admittedly, training indoors is never
going to be quite as interesting as heading out in the sun, but we’ve got some
great videos to really help you make the most of your time, even if it’s only 15 or
30 minutes per session. With indoor training, it’s as much about
the regularity and consistency of your sessions rather than the length of each
one. So just try and do what you can. – One of the best things about bike riding
is being able to eat what you want without putting any weight on. But if you find
that this isn’t the case for you, it could be that you’re eating too much on
the days that you’re not riding. – Yeah, it can be very easy to get used to
consume a certain number of calories each and every day, but it’s important to
reduce that number really, in conjunction with any reduction in
training. Simply ask any ex-professional. So if you’re going to have a couple of
days off the bike, just don’t eat so much. Muscles require around 100 calories per
kilogram per day just to maintain. So if you put some muscle on, you’ll be
burning more calories even when you’re at rest. So why not try doing some
exercises in gaining some muscle, and your body then could be
doing some incredible fat burning. Now this might not be quite in the spirit
of this weight loss video, since muscle weighs more than fat, so
actually you might even put weight on. But if your aim is simply to become leaner
then this could be the one for you. – Can I stop now Dan? – Uh, 10 more. So there you have it. Ten possible ways
for you to try and lose some weight but before we go, one last piece of advice.
Don’t jump in with both feet. So, rather than taking on all ten of our
suggestions in one go, pick out one or two that you like
the look of, and stick to them. – Trying to do too much all in one go will
see you cracking and ending up back at square one. ♪ [music] ♪

100 comments on “Top 10 Weight Loss Tips For Cyclists

  1. I loved the before-after weightloss shots. I'd also like to add a very easy tip: Try to reduce the amount of time you spent sitting. Sitting for a long time is really bad for your metabolism in many ways leaving you fatter and with less muscle. An easy solution to this is taking a short walk every hour or so.

  2. Image of Matt drinking water & then the next scene showed an open bottle of Gordons. Hmmm. BTW did Dan get his chest waxed for this video?

  3. Guys, sorry but 100 calories per kg per day just to maintain?. I am 5 foot 7 and weigh 63kg. But if i eat 6300 calories a day it wouldn't end well. Are you sure or have I completely missed the point?

  4. Inddor trainer? Just watched the gadget show on channel 5 and the presenter was using a Bkool trainer. Looks quite interesting. Any chance of a test/review?

  5. Running up the stairs has the added benefit of your co-workers thinking you are really late for something and leaving you alone.

  6. I like gcn but the 1 kg = 100 calories number is just not true its been a thing qouted for years but just isnt true by that logic if i assumed even half my body was muscle I would burn 3,500 calories, literally without moving, thinking, keeping myself warm or doing any exercise….. I googled it a couple of times and most sites say that the number is far lower more like 12 calories per kg per day…. Genuinely I really like GCN's videos but just thought I should point that out. 🙂

  7. Best tip I ever had was 20 hours riding a week, every week. Whatever intensity. Fitness went through the roof and weight dropped off. It's a difficult commitment with a full time job and other priorities though.

  8. I wish increasing my power-to-weight ratio was as easy as losing weight. I'm already skinny as a rake – doing it the hard way it is!

  9. Funny enough I recently read a paper on the oxygenation of resting skeletal muscle… 1kg of muscle requires nowhere near 100kcal/d, try an eigth of that!  I must say I dont like the video at all even though normally I am a huge GCN fan. Recommending upping fat intake but blaming excessive saccharides for de novo lipogenesis? oh come on boys…lol

  10. What is measured gets better. Every day I record my weight and after years of doing this I can see what effects certain exercises, types of food, and times of the week have on my body. I know that I will always overeat if I'm drinking. I am my thinnest on thursdays (not kidding!). Eating carb calories instead of protein calories will always leave me hungrier so I avoid them. And if I don't check my weight, I'll easily drift up.

  11. i think that theory that if you have more muscle, you'll burn more calories has been debunked in recent studies, but i could be wrong about that

  12. Be careful not to over eat on training days as well, especially watch your gel consumption on the road. I did a 5 day trip to the mountains last spring where I did long days on the bike with a tough group of guys. I actually gained weight!

  13. Regarding what Dan said about muscles need 100 Cals/Kg/Day, a 80kg rider should intake 8.000 cals (100 cals*80kg) per day??? Did I miss something? It's not too much?

  14. If there's debate about how the calories are processed then there cannot be 'no doubt' about the weight loss. You can't have it both ways.

  15. muscle is not cyclist's friend, it weighs too much. Do not lift if you want to be a good climber and fast cyclist 

    Best tip I ever had was 20 hours riding a week, every week. Whatever intensity. Fitness went through the roof and weight dropped off. It's a difficult commitment with a full time job and other priorities though.

  17. thanks guys for all the excellent videos, really great info I seriously need for my spring fitness comeback/weight loss program after 18 month healing process, post-surgery – groin (sorry, TMI)… Cheers & RIDE On!

  18. I tried this 'cut carbs' thing for 2 years, and it was hard and useless. What really helped me (65+ pounds in 4 months, BMI down from 34 to 22) was to get the carbs up to 90% of my total intake from exclusively whole plant foods

  19. It's really hard to know what really works by reading these kinds of forums, due to all the ego leak getting in the way. No doubt different things work for different people. In the end it's the result that matters.

  20. I used to have quite a physically demanding job collecting old white goods and furniture to recycle and i'd cycle 9 hilly miles a day as a commute  but I was still 15.5 stone??? .  All because of too many pies and food with saturated fat . once I changed diet I was down to 11.5 in 5 months . unfortunately its slowly crept back since then …………………..soooooo thanks for the ideas 🙂

  21. great channel fellas! as an enthusiastic touring cyclist and bike messenger I have found lots of your videos very helpful. you guys also play some great tracks in the background. what is the name of the track playing over this one?

  22. Some great tips that I have taken on board and will use myself. However, there was one false statement about gaining muscle. Muscles do not weigh more than fat. A pound of muscle weighs the same as a pound of fat, but muscle does have a higher density.

  23. I absolutely love Weight Loss Green Store Tea and would recommend it to anyone looking for a different way to help with Weight loss. It definitely aids speedy digestion. Everyone speaks about Weight loss green store for this amazing product.

  24. Diet Plan called Fenoboci Diet Plan kept showing up here on different videos and I thought they were scams. However after my work buddy follow it, and finally lost a lot of weight with it without starving herself. I'm persuaded. You should not take my own word for it, search for Fenoboci Diet Plan on google.

  25. Thank you for this great and informative video. One program I might add to this is to try Body For Life by Bill Phillips on the off season.

  26. I saw this combo on CNN a while ago and still using the combo. I've been using the products for about 6 wks (Garcinia Cambogia came first, had to wait for an extra day). Honestly, this is unbelievable, all I have to say is WOW. I to order this is there

  27. (>‿◠)✌ So many tips to follow – can you cycle to find true Zen?
     "With our eyes on the horizon, we do not see what lies at our feet"

  28. Down in the New Forest GCN? I recognise those crazy kerbs!
    Thanks for the advice. Now come on, what does Dan's scales say?

  29. Hey mate.. can u add english subtilte in your video? Im from malaysia and a little bit slow in english comunication.. tq.. 🙂

  30. you guys know muscle weights the same as fat 1 pound is 1 pound no matter what it is made of. what it is however is more dense so it takes up less space

  31. Dear GCN,
    I just wanted to let you know that you changed my life. Your great videos encouraged me to buy a road bike last spring and gradually increase my fitness. My wife has recently got a road bike and started cycling as well (she has just finished a turbo-trainer workout with one of your videos). As an additional motivation to improve our fitness and lose weight we booked holidays in Mallorca and will be taking our bikes with us. As a result I started cycling more, eating healthier and today my scale has shown me 17kg less than what it showed on the 1st of January! Even though I am still far away from my target weight, I feel great already and am looking forward to climbing Coll dels Reis.
    Thank you GCN!

  32. Great appetite suppressant, no jitters. Am 62, was ill and hadn't been able to walk my five miles at least four Times per week. Gained over 17 pounds in a year. Started this Weight Loss Idealiss pills nearly two months ago. Plus started walking again. Great results. Try it, you'll like the results.

  33. As expert, I think Fenoboci Diet Plan is great way to lost a ton of weight. Why don't you give it a chance? perhaps it is going to work for you too.

  34. Would it be wise to ride with ankle weights on? Would doing that actually help me gain muscle safely or would I just end up hurting myself?

  35. Stopped cycling 8 years ago when I was at my best, then started some mild weightlifting which added 10 kg to my upper body. Then I got lazy and fat. now wheighing in at 118kg whereas I was at 73kg when I stopped cycling as a junior. I've set a goal to get under 100kg this year and get to 85 kg eventually so I can be better than I was back then. it's a long plan that might take a few years but your videos are all great inspiration. Keep it up 🙂

  36. I just started with calorie-counting and what confuses me a bit is the following: To loose weight, you take in less calories than you use, for example 1500/day. And as far as I know, you have to maintain a certain amount(baseal metabolism). So what exactly is the benefit from excercising, if you replenish the burned calories again ? I could just eat the minimum and do nothing at all ? ( apart from better cylcing performance 🙂 )

  37. I just went for a jog/walk, jogged the most ever in my life, hurt my legs like hell but I really enjoyed it, so hopefully when I buy a bike, I should be good for starting 🙂

  38. I lost 30kg whith cycling, sadly I only found your video afterwards. It could have been a great help to me, you give some very useful tips. Right now I'm also rowing a lot, but I still love cycling so whenever I have the time I love to go out with my bike 🙂

  39. GCN. I am new to cycling and have been watching your videos for a few weeks now. Thank you for all of the information you provide. I have learned a lot over these few weeks from them. What beautiful scenery you guys get to ride in. I assume that's the English countryside. I am just stuck here in New Jersey dodging cars. Thank's again and I will keep watching.

  40. Guys, Muscle does not weight more than fat. A pound is a pound. I think what you mean is that muscle is denser than fat, taking up less volume.

  41. #torqueback Thank you so much for helping so many of us to get back on the bike. I believe you're saving lives… more than you know. Can you make more videos for those of us that have "cracked" and gone back to square one? Starting back again is often the hardest part and more videos to help get passed the initial hurdles would be incredibly helpful. Even just what to expect from your body as you restart, what to double check on a neglected bike that a novice could do at home, should you go straight away to intervals (for me, starting with slow easy rides was a gentler re-entry and I was most concerned with avoiding injury.) How long to rest if you're cramping or bonking real bad, etc. I bet SIS, camelback, park tool, and anyone who makes xxxl kit would be willing to sponsor if that matters. (Low investment stuff that people would actually go out and buy when tentatively dipping their toe back in and wondering if it will actually stick.)

  42. It would have been much better if I learned this unique “Yamzοkο Weebly” (Google it) a couple of years back. I reduced 12 pounds in three weeks up to now. There is still need of physical exercises even just a couple of times weekly as well as the food to nibble on must be best. It showed impressive outcomes for me. I certainly endorse the product, hope it works as great for you since it does for me. .

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