– If your goal is to lose someweight, then cycling is a fantastic way todo it. And some more good news is ifcycling is your only goal,losing weight whilst maintaining powerwill make you faster,- Yeah, so forexample, a 75 kilogram ridercycling up a long hill wouldactually get to the top aminute quicker if theylost just 2 kilos in weight. – Yeah, and taking that example to theextreme, the differences are huge. So a 90 kilogram rider, if he manages tolose 10 kilos under those exact sameconditions will save almostfive and a half minutes. – So what are the best ways to loseweight, then? Well, coming up are fivequick and easy tips that willhelp you do just that. – Years ago, we were all told that thebest 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 fatversus carbohydrates at a lower intensitythan that higher intensity. – And that’s fine if you’ve got allday, every day to train,but the fact is most of us don’t have thatluxury. So, if you’re trying to train on afull-time routine, then highintensity is where it’s at. – Yeah, you’re going to burn far morecalories per hour on a really hard,intense ride, than on a long jaunt inthe saddle. At the end of the day,losing weight is all about burning morecalories than you’re consuming. Plus, there’s the added benefit that yougenerally 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 fewshort, intense sessions you can doindoors. If you incorporate two or threeof those into your weekly trainingroutine, you’re definitely going to be onyour 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. Sohere’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 yourmeal. It’ll settle your stomach and thatway when do come to having your meal, youwon’t feel quite so hungry,and therefore you’ll be a little lesslikely to overeat. And you could also usethis trick before your main mealsof the day. Breakfast, lunch,and dinner, and even before yourmid-morning and mid-afternoon snack. Happy days, cheers. ♪ ♪- Tip number three. Eat little and oftenon rides over 90 minutes in duration. Now, it might sound a little bitcounterintuitive to eat more than younormally do, especially when you’re tryingto lose weight, but just bear with us fora few moments, and we’ll explain. – Yeah, you see, there is a tendency whentrying to lose weight to restrict theamount that you eat whilst doing exercise,but as we already mentioned,that can lead to problems with overeatingwhen you get home. So, instead,if you eat little and often during yourrides, you’ll probably find that you’remuch less hungry when you walk throughthe 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 ifyou’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 ofhigh-intensity intervals right at the endof your ride. – That’s right. Studies have shown thatpost-exercise, oxygen consumption canactually help the burning of fat. So thebest way to get into that state is to dosome high-intensity efforts towards theend 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 tokeep them written down,along with a chart of your weight. Now,make sure that you keep your goalsachievable, because there’s nothing worsethan setting goals that aren’t attainable. And then, write them down and keep them inthe 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 alsokeep a regular track of your weight. Plenty of people out there who suggest notweighing yourself on a daily basis,but I don’t necessarily think that’s a badthing, as long as you do it at the sametime each and every day. There will bedays, of course, when that number does goup ever so slightly, but if you keep somekind of graph of your weight,then what you should find over time, ina number of months, is that the generaltrend of the line is going downwardstowards 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 otherpeople do over the years,but primarily in France. – Anyway, wrapping up in extra layers ofclothing so you sweat more will produceinstantaneous and potentiallysignificant weight loss. However,it is all water. So as well as beingpotentially dangerous, as soon as youre-hydrate properly, all of theweight will come back on. – Don’t do it. ♪ ♪- So, there you have it. To try and loseweight, make sure you incorporate plentyof high-intensity rides, drink waterstrategically, eat regularly on longerrides, throw in a couple of intervals atthe end of your steady rides,make goals and write them down. Andfinally, don’t overdress to try and loseweight. Quite simple, really. – Yeah, very simple. Now, we mentionedearlier about our indoor training videos. So, if you click up there, then you’ll getstraight through to our place where we’vegot some great high-intensity workouts. Orjust down there, Matt and I have made avideo about bike weights and that’seffect on your climbing performance. So there’s some good signs right downthere. – And to subscribe to GCN, how aboutclicking on that rather gorgeous view?- Oh, and don’t forget to “like” ourvideos, or this one in particular. And other ones, as well. – In particular. – Yeah.