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GCN’s Top Ten Ways To Lose Weight Through Cycling

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one try pre-breakfast riding when you get up in the morning you’re in a fasted state having probably not eaten for eight hours or more going for an early morning ride pre breakfast will encourage your body to burn fat particularly if you have a double expresso this is a method that Team Sky riders have used in the past the ride doesn’t need to be long or intense thirty minutes to an hour of steady riding so this is ideal if you commute to work however the important thing with this strategy is that you follow the road with a good healthy breakfast oatmeal or similar never skip breakfast totally to save energy bars and gels for racing and use natural products for training energy bars and gels are very dense in calories this is how they should be able to deliver very quick energy to your body when you most need it however in general it’s unlikely that you’ll be using as many calories per hour in training as you would do in a race so why not try making yourself some natural products for training homemade flapjacks or mini jam or honey sandwiches will not only provide you with enough energy but they also taste great as well 3 use electrolyte drinks instead of energy drinks energy drinks provide just that energy they’re designed to give you carbohydrates with a high glycemic index which means that they get into your muscles very quickly plus electrolytes to replace the salts that you lose through sweat if you’re trying to lose weight it’s a good idea to replace your energy drink with an electrolyte drink which is all the electrolytes you need but none of the calories this is particularly relevant if you’re not riding for more than two hours at a time for make a plan and stick to it it’s much easier to stick to something if it’s plan in advance and that applies to your training and your diet try to plan at least one week in advance because remember five one-hour rides a week will make you fitter and leaner the one five hour ride of the weekend when making a plan it’s important that it’s achievable setting your sights too high will inevitably mean that you falter and then get fed up in general plans to progress gradually either increasing the duration you ride at a certain intensity or the intensity at a certain duration 5 cut sugar for tea and coffee when bradley wiggins lost a lot of weight in 2009 proceeding to finish fourth at the Tour de France one of the things he changed was to cut sugar from his team coffee it makes sense if you have four cups of coffee or tea a day that’s 60 calories that you could be saving now over the course of a year that’s an amazing 22 thousand calories equivalent to nine days of food for the average man six remove high-calorie drinks from your diet it’s easy to forget about drinks when we think about diet but certain drinks contain a calories equivalent to an entire meal for example a Starbucks venti white chocolate mocha contains an incredible 580 calories equivalent to two McDonald’s cheeseburgers we’ve already recommended taking sugar out of your tea and coffee but it’s also worth bearing in mind that milk and flavorings were normally contain a lot of calories too unfortunately the same applies to alcoholic drinks alcohol is second only to fat in calorie density with seven calories per gram to try to reduce your intake of alcohol or opt for lower calorie drinks such as Widow’s favorite vodka tonic 7 eat whilst riding to prevent a post ride binge we’ve told you how to reduce your calories when training now we’re going to tell you how to get enough if you’ve never blown up on a ride then you’re not a proper cyclist it’s happened to us all running out of glycogen and feeling weak dizzy and like you can eat an entire warehouse of chocolate the problem apart from feeling so terrible is that we often overeat when we get home or to the cafe because it takes too long for our brain to catch up with what’s being ingested to avoid this make sure you eat and drink enough on your training ride to prevent a huge post ride binge 8 increase the distance of your commute to work whilst having a routine can often be a good thing sometimes it means that you don’t progress if you commute to work why not try doing a longer route either going in or on your way home once or twice a week the extra kilometres might well reignite your weight loss helping you achieve your goals 9 don’t drop your calorie intake excessively it’s very easy especially on January the 1st to try and get everything bad from your diet in the attempt to be a perfect athlete however we know that’s not going to last very long and if you deprive yourself of every little treat it’s not gonna be very long before you crack completely whenever you start a diet the reduction in calorie intake should be small so they can keep to it and still lose weight 10 reduce calories later in the evening they will turn attempt to pre breakfast riding is to stack your calories at the start of the day it’s a technique that many pro riders put to good effect the theory is fairly simple eat as much as you want for breakfast as that’s going to be your biggest meal of the day then eat a good healthy lunch with less calories on your breakfast and then a smaller dinner in the evening studies have been carried out to show the effectiveness of this strategy which is based on the fact that you’re more likely to burn off the calories that consumed at breakfast than those you consumed in the evening which often sit in your stock if you adhere to even some of these principles you’d be well on your way to losing weight for more videos like this subscribe to GCN now what we’re going to do so now we’re ready to make the two knots so starting at one end of the inner tube let’s put a simple knot in it

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