Move over Play Station and Xbox, mountain biking is taking over my “Me Time”. Looking for a thrill? Out of shape? We recommends mountain biking as the new form of fun and excitement that has an added weight loss benefit. If you are serious about weight loss then read on.
Mountain biking is a fun and enjoyable way to feel better, improve your health and to lose weight at the same time. Riding down the local fire trail or through a park not only helps you to relax, lifts your spirit and can reduce the risk of serious conditions such as heart disease, high blood pressure and obesity. If you are looking to lose weight through biking you will find the tips in this article helpful and informative
What is Healthy weight loss.
In fact, there are some fast weight loss methods out there but you often find you may gain the weight back easily.If you want to lose weight healthily, then perhaps losing one to two pounds( .45 to 1 Kg ) a week is for you. If you really want permanent weight loss, it is far better to go for an option that allows for healthy weight loss. One of the most important things you need to consider is the source of what you eat. Does most of your food come out of a jar, box or bag or do they resemble something that grew? The best diets are ones rich in whole foods and contain few processed foods – eat fresh its best.
BMR and Weight Loss
The first thing you need to work out is your daily Basal Metabolic Rate (BMR), Choose a BMR calculator that uses sex, height, weight, and age to determine your BMR, if it incorporates an activity level calculator even better. There are plenty of calculators available online. When I calculated my BMR, I needed 2200 Calories per day to maintain my weight. I set a goal to lose 1 lbs (.45 Kg) per week, which left me at about 1800 Calories per day which is actually equates to reasonable amount of healthy food.
How Much Exercise Do You Need
The second thing you need to know is that to lose weight you need to exercise at a moderate level for at least 45 minutes five times a week. Do not try to do too much too soon. It is best to slowly increase your exercise conditioning over several weeks rather than burn yourself out by over stressing unconditioned muscles. For the first three to four weeks, I recommend that any beginner should start out by doing a 15 minute aerobic workout three times each week and gradually increasing the duration by five minutes each week and the frequency by one day each week.
Research has shown that you need to exercise at a moderate intensity for a minimum of 45 minutes to burn fat, any less and the fat remains in storage. The reason behind this is that as you get closer to your anaerobic threshold you burn more carbohydrates and less fat. When you ride at your aerobic threshold you burn more fat. So riding at moderate intensity on a long ride maximizes fat burn.
Weight loss Double Whammy
Remember – For optimal weight loss you need to either lower your calorie intake or increase your exercise. A useful guideline to lose weight is to lower your calorie intake between 500 to 1000 calories below your maintenance level. Research shows that it takes 3500 calories to burn 1 lb (.5Kg) of fat. The great thing about mountain biking is that you can burn around 800 calories per hour.
On weekends, I take the kids out riding and average one long off road ride 2-3 hours and several shorter rides, when we need to run errands we use the bikes rather that the car. On an average weekend I am able to create a 4000 calorie deficit, while having fun with my kids. Remember you still have your basic 1500-2000 calories for basic activities. When I started riding, I was amazed that changing a few things like eating fresh non processed food, riding my bike and avoiding sugars made such a huge difference to my weight loss.
If you are looking to lose weight cycling, then jump on your bike and leave your worries and stress at home. Most people lose weight from the bottom to the top. So if you want to lose weight from your stomach, get into mountain bike riding its easy and fun. Remember to set realistic goals: aim to lose weight slowly and healthily. Weight loss does not happen overnight and it takes consistent exercise and proper eating.
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