How to Lose Weight With Indoor Cycling
Indoor cycling has many of the benefits of outdoor cycling and can be done at any time, unlike outdoor cycling which is often restricted due to weather. This exercise is perfect for people of all ages as it's easy on the body and efficiently burns calories, which in turn reduces risk of obesity and obesity-related health problems. Counting calories is the key to success when it comes to weight loss with indoor cycling.
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Instructions
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Calculate your basal metabolic rate with an online BMR calculator (see Resources). The basal metabolic rate is the approximate amount of calories burned per day, without exercise.
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Record the calories of everything you eat each day. Add the calories to determine how many you consume in a day. Ideally, the BMR should be equal to or less than the caloric intake, so adjust your diet accordingly.
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Compare the BMR and caloric intake numbers to determine how many calories you must be burn to lose weight. For each pound of weight loss, there must be a 3,500 calorie deficit.
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Calculate how many calories you burn per hour from cycling (see Resources).
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Cycle for the necessary amount of time each day to burn calories and lose weight. For example, if the BMR and caloric intake is equal and you burn 500 calories per hour from cycling, then you must cycle a total of seven hours to lose a pound. Set a weekly goal for weight loss and split the required time into daily workouts.
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Tips & Warnings
A practical goal at first is one pound of weight loss per week. Once endurance is built up and your body adjusts to cycling, you can increase the cycling sessions.
