Belly fat is something bad that nobody wants. In the past years, researchers have shown that wearing too much weight around the waist is bad for health. The study told that the waistline over 40 inches for male and 35 inches for female cause the possibility that has the risk of heart disease, even you are not seriously overweight.
So how can people reduce the belly fat? Everyone knows that the regular exercise can burn calories and lose weight. As a sort of aerobic exercise, cycling obviously becomes one popular choice and effective way to reduce the visceral fat because high-intensity exercise can decrease the belly fat. For your better cycling to lose your waist weight, here are several tips provided for you and we hope you can achieve your weight goal.
Generally speaking, the unbalanced diet is the top reason that causes the belly fat. Someone has questions about why it doesn’t work for reducing belly fat after exercise. The reasons are mostly about the habit of diet. What you eat is much more than what you lose, which can’t reach your weight goal. You should realize what you need to supply for your body and what is redundant. Make a plan and control your appetite.
The research has provided the data of some experiments about human’s body. It shows that an 80kg person who rides vigorously for an hour burns about 2600kj of energy. There are 37000kj in 1kg of fat and it is equivalent to the energy that spends on riding for 14 hours. Energy should come from glucose in the muscles. Depending on the intensity, if it needs to burn 1kg of fat, it will take 2-3 times longer riding, that is to say, it may be 28 to 42 hours of cycling.
During your cycling, you might be hungry. But if you eat too many carbohydrates, they will be stored as fat. Eating some low-carb food can avoid negating your cycling. Moreover, you should make a plan for your daily diet. For example, you can eat eggs instead of bread and cereal at breakfast; a big salad replaces sandwiches at lunch and pizza or pasta at dinner.
Many studies have been found that high-intensity exercise is more effective than lower-intensity exercise in the aspect of reducing visceral fat. Interval training is a type of training that intersperses with rest or relief periods into a series of low to high-intensity workouts. Interval training can prevent pulled the muscle from the continuous workout.
Before your cycling, you should warm up yourself for 10 to 15 minutes and keep relaxed for 1 minutes then start your cycling. When riding, you can start riding lasting low speed for 1 to 2 minutes at first. After that, take the 1.5 to 2 times speed for 2 minutes. From low speed to medium speed and to high speed, keeping such cycle process can improve your adaptability to the aerobic exercise.
Some studies showed that stress and low mood can affect weight. Some stop eating and lose weight but some turn to comfort eating and gain weight. However, it is not ideal and healthy. Similarly, stress can also influence the sleep levels. So controlling your pressure levels is good for weight control. You cannot decrease your belly fat if you hold heavy stress.
Staying happy and doing regular aerobic exercise, like cycling, can be a great way to fight with stress, decrease anxiety and reduce tension so that you can concentrate on the riding and the visceral fat will get burned. Besides, going outside into nature is another good way to decrease stress, which can also provide help for your throwing belly fat plan.
Enough rest after cycling
Sleep should be a predominant factor to decrease belly fat. After a tiring long cycling training, you should ensure the enough sleep. A research by the Kaiser Permanente Center for Health Research in Portland, US, found that people who sleep between six to eight hours a night are more likely to be successful in losing weight. A good night sleep is also a great of import for recovering body function and injury from excess cycling.
Enough sleep can also control the diet. There’s also some evidence to show that not adequate sleep—less than 7 hours a night—can decrease the efforts of diet. In this experiment, weight-watchers were on different sleep schedules. When their bodies received enough sleep, half of them lost their fat. But when they reduce the sleep time, the number of fat loss was decreased in half, though they had the same diet. In addition, when sleep time is not adequate, they felt hungrier and had no energy to exercise. In a short word, enough sleep plays an important role in reducing belly fat.
If you want to throw the belly fat, you should know about your body at first. Make sure the detailed plan for your diet and training. After all, it cannot be successful at one time. Perseverance is imperative. The goals can’t reach without it. Losing weight is a long-term work and you have to insist on doing regular exercise. Leave stress and regard this process as one pleased activity. Enjoy it instead of complaining it! You’ll gain what you want.