How to lose weight by pedaling?
If you like the idea of ​​cycling to lose weight, perhaps with an exercise bike or cycling, read the advice of the French coach and sportsman Christophe Brun, creator of an app for weight loss, commentator of the Tour de France and passionate cyclist.

First of all, how can you lose weight by pedaling?

SLIMMING BY CYCLING: HOW TO SET THE ACTIVITY

The coach replies to this question by saying that the fundamental rule is to be regular.
For example, pedaling for half an hour every day, then allowing yourself to pedal for an hour or two on Saturdays and Sundays, better in this case with the bicycle.

Once we have learned to be consistent and have a routine, we can for example vary the training to make it more intense and slimming. Of the half hour from Monday to Friday, we can, for example, dedicate 5 to 7 minutes for a high-intensity pedaling.
That is to do 40 seconds at high speed, 20 seconds of slow pedaling and so on for a period ranging from 5 to 7 minutes.
To tone the legs and buttocks, we can then pedal for about ten minutes on tiptoe, contracting the buttocks and abdomen for a maximum of ten seconds. To slim the arms, we can instead dedicate ten minutes to extensions of the arms forward and backward with small weights or bottles of water if we use the exercise bike.

So after the first two weeks in which we have created a routine, a workout to lose weight by pedaling can be.

• Slow heating from 3 to 5 minutes.
• Ten minutes of pedaling on tiptoe and involving the buttocks and abdomen.
• And ten minutes of arm exercises, in normal pedaling. If you use the bicycle everything depends on the handlebars: these exercises cannot be done, but you can do exercises of extension of the shoulder blade, rotation of the arms in or out while the hands are on the handlebars, contraction of the arms.
• Finally: 5 to 7 minutes of intense pedaling without resistance. 40 seconds at high speed and 20 slow.
  In half an hour you will have a complete workout thanks to the stationary bike or bicycle.

And on the weekend, we can pedal uphill or vary the resistance of our exercise bike for half of the workout.

If I choose to want to lose weight by cycling, do I have to pay attention to nutrition?

Brun has no doubts. In a video of him he explains that it takes 10 to 15 hours of pedaling to lose a pound of weight if you follow the same diet.
We can’t think of pedaling that much.
Therefore it is ideal to reduce calories even if not drastically.
For example, by reducing the portion of pasta in half for lunch, by reducing the seasonings in half, and by drinking more water, while increasing the consumption of vegetables to provide vitamins and minerals useful in case of physical activity.

SLIMMING BY CYCLING: HOW TO CHOOSE YOUR DIET

Which diet to choose if we use the bike or the stationary bike to lose weight?
It would be ideal not to have carbohydrate-free diets, and to have a diet that allows us an extra snack. For example, the diet for weight loss while walking which also applies to this case and the snack diet are fine .