– If your goal is to lose some
weight, then cycling is a fantastic way todo it. And some more good news is if
cycling is your only goal,losing weight whilst maintaining power
will make you faster,- Yeah, so for
example, a 75 kilogram ridercycling up a long hill would
actually get to the top aminute quicker if they
lost just 2 kilos in weight. – Yeah, and taking that example to the
extreme, the differences are huge. So a 90 kilogram rider, if he manages to
lose 10 kilos under those exact sameconditions will save almost
five and a half minutes. – So what are the best ways to lose
weight, then? Well, coming up are fivequick and easy tips that will
help you do just that. – Years ago, we were all told that the
best way to lose excess weight was tospend a lot of time in the so-called
“fat-burning zone. ” The theory being,you’d burn a greater percentage of fat
versus carbohydrates at a lower intensitythan that higher intensity. – And that’s fine if you’ve got all
day, every day to train,but the fact is most of us don’t have that
luxury. So, if you’re trying to train on afull-time routine, then high
intensity is where it’s at. – Yeah, you’re going to burn far more
calories per hour on a really hard,intense ride, than on a long jaunt in
the saddle. At the end of the day,losing weight is all about burning more
calories than you’re consuming. Plus, there’s the added benefit that you
generally feel slightly less hungryafter an intense ride than after a long,
slow ride, so you’re far less likely toovereat once you get through a door. – Now, here at GCN, we’ve got quite a few
short, intense sessions you can doindoors. If you incorporate two or three
of those into your weekly trainingroutine, you’re definitely going to be on
your way. ♪ ♪- Drinking water is really good for you,
and not only that, it can also act as alittle bit of an appetite suppressant.
Now, after you’ve had a fair bit,you won’t feel quite so hungry. So
here’s a neat little trick for you. When you get in from your ride,
drink a really big glass of water,maybe a pint or so, before you have your
meal. It’ll settle your stomach and thatway when do come to having your meal, you
won’t feel quite so hungry,and therefore you’ll be a little less
likely to overeat. And you could also usethis trick before your main meals
of the day. Breakfast, lunch,and dinner, and even before your
mid-morning and mid-afternoon snack. Happy days, cheers. ♪ ♪- Tip number three. Eat little and often
on rides over 90 minutes in duration. Now, it might sound a little bit
counterintuitive to eat more than younormally do, especially when you’re trying
to lose weight, but just bear with us fora few moments, and we’ll explain. – Yeah, you see, there is a tendency when
trying to lose weight to restrict theamount that you eat whilst doing exercise,
but as we already mentioned,that can lead to problems with overeating
when you get home. So, instead,if you eat little and often during your
rides, you’ll probably find that you’remuch less hungry when you walk through
the door, and you’re therefore less likelyto binge eat. You got any spare?- No, it’s all gone. – Aargh. ♪ ♪- Right, this next one is related,
somewhat, to point number one,and that is high intensity. So even if
you’re not heading out necessarilyplanning on a full-blown interval section,
you can still do yourself a hell of a lotof good by throwing in a couple of
high-intensity intervals right at the endof your ride. – That’s right. Studies have shown that
post-exercise, oxygen consumption canactually help the burning of fat. So the
best way to get into that state is to dosome high-intensity efforts towards the
end of the ride, and that way your bodywill still be burning loads of calories,
even when you’re sat on the sofa. How good is that?- Yeah, it’s the best thing ever. – Our final tip is to make goals and to
keep them written down,along with a chart of your weight. Now,
make sure that you keep your goalsachievable, because there’s nothing worse
than setting goals that aren’t attainable. And then, write them down and keep them in
the place where you’re most likely to seethem, say for example, on the fridge door,
and that way you’re far more likely tostick to your plan. – Yeah, and as Matt said, you should also
keep a regular track of your weight. Plenty of people out there who suggest not
weighing yourself on a daily basis,but I don’t necessarily think that’s a bad
thing, as long as you do it at the sametime each and every day. There will be
days, of course, when that number does goup ever so slightly, but if you keep some
kind of graph of your weight,then what you should find over time, in
a number of months, is that the generaltrend of the line is going downwards
towards your ultimate goal. ♪ ♪- And now a tip on what not to do. Now,
this is something that many of us may havebeen advised to do or even seen other
people do over the years,but primarily in France. – Anyway, wrapping up in extra layers of
clothing so you sweat more will produceinstantaneous and potentially
significant weight loss. However,it is all water. So as well as being
potentially dangerous, as soon as youre-hydrate properly, all of the
weight will come back on. – Don’t do it. ♪ ♪- So, there you have it. To try and lose
weight, make sure you incorporate plentyof high-intensity rides, drink water
strategically, eat regularly on longerrides, throw in a couple of intervals at
the end of your steady rides,make goals and write them down. And
finally, don’t overdress to try and loseweight. Quite simple, really. – Yeah, very simple. Now, we mentioned
earlier about our indoor training videos. So, if you click up there, then you’ll get
straight through to our place where we’vegot some great high-intensity workouts. Or
just down there, Matt and I have made avideo about bike weights and that’s
effect on your climbing performance. So there’s some good signs right down
there. – And to subscribe to GCN, how about
clicking on that rather gorgeous view?- Oh, and don’t forget to “like” our
videos, or this one in particular. And other ones, as well. – In particular. – Yeah.


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