best spin bike for weight loss image
Fleur
I'm currently cycling on a stationary bike thrice a week at "weight loss mode-" the resistance alternates between higher and lower. I'm afraid this will give me bigger legs. I don't want to build any bulk, and I've read about cycling making your legs big. Should I start running instead? I only want to lose fat, not build a lot of muscle.
Answer
Cycling won't make your legs bigger unless you decide to be a track sprinter or train at a low pedalling cadence in big gears. Your current training, being geared to weight loss, will be generally low intensity although as you get more advanced you will be able to do higher intensities to burn off calories faster.
Advice: keep your pedalling cadence relatively high at around 80 -100 rpm and gradually build up intensity. If you really want to slim down get a bike and enjoy touring around your local countryside you will find you can do it for longer because it is great fun, especially if you do it with friends. OR you could try 'spinning' classes at your local gym.
Running/jogging will have similar effects it just depends on which you like best. I live near an international athletics stadium and sometimes see women middle distance runners training. From a blokes point of view the long slim legs are all just terrific!!
Cycling won't make your legs bigger unless you decide to be a track sprinter or train at a low pedalling cadence in big gears. Your current training, being geared to weight loss, will be generally low intensity although as you get more advanced you will be able to do higher intensities to burn off calories faster.
Advice: keep your pedalling cadence relatively high at around 80 -100 rpm and gradually build up intensity. If you really want to slim down get a bike and enjoy touring around your local countryside you will find you can do it for longer because it is great fun, especially if you do it with friends. OR you could try 'spinning' classes at your local gym.
Running/jogging will have similar effects it just depends on which you like best. I live near an international athletics stadium and sometimes see women middle distance runners training. From a blokes point of view the long slim legs are all just terrific!!
How can I lose 20 pounds in a couple months?
Q. I'm looking to lose about 20 pounds to get fit. I want to know what's the most efficient way to do that? I own a treadmill and a stationary bike as well. So what do you guys recommend I do to lose weight efficiently and quickly as well.
I've tried to make up my own weight loss programs in the past and they've failed. Any suggestions would be greatly appreciated!
Thanks!
I've tried to make up my own weight loss programs in the past and they've failed. Any suggestions would be greatly appreciated!
Thanks!
Answer
find daily calorie intake calculator on the net, enter all your stats and it will tell you how many calories you need a day to maintain, take off 300-400cal off that number and thats how much you need to lose.
eat 5-6 small meals a day (eat every 2-3 hours - it optimizes your metabolism)
5-8 servings of fruit and veggies a day
8 glasses of water
have complex carbs for breakfast - they give you energy
have protein (lean meat, legumes etc) for dinner - repairs muscle
cardio is the only fat burning exercise and burns fat all over your body (running, jogging, swimming, spinning, elliptical etc) 4-6 times a week for 30-50min (ideally 45min because the first 20-30min body burns carbs and only then starts burning fat), weight training a few days a week but never work on the same muscle group two days in a row (more muscle=faster metabolism)
dont consume foods that are made of white flour (white bread, cakes, pasta etc.), sugar loaded foods (cookies, icecream, candy etc) and nothing fried, oily.
ofcourse you can spoil yourself once in a while with a little treat:)
find daily calorie intake calculator on the net, enter all your stats and it will tell you how many calories you need a day to maintain, take off 300-400cal off that number and thats how much you need to lose.
eat 5-6 small meals a day (eat every 2-3 hours - it optimizes your metabolism)
5-8 servings of fruit and veggies a day
8 glasses of water
have complex carbs for breakfast - they give you energy
have protein (lean meat, legumes etc) for dinner - repairs muscle
cardio is the only fat burning exercise and burns fat all over your body (running, jogging, swimming, spinning, elliptical etc) 4-6 times a week for 30-50min (ideally 45min because the first 20-30min body burns carbs and only then starts burning fat), weight training a few days a week but never work on the same muscle group two days in a row (more muscle=faster metabolism)
dont consume foods that are made of white flour (white bread, cakes, pasta etc.), sugar loaded foods (cookies, icecream, candy etc) and nothing fried, oily.
ofcourse you can spoil yourself once in a while with a little treat:)
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