Love your body, and it will love you back. It is our responsibility to have a healthy and toned body. Our core self love reflected by how we take charge of storing fats in our body which causes health issues later in our lives from diabetes to pressure.
Cycling is a number one go-to exercise for athletes or regular fitness freaks to eliminate love handles. Love handles are particularly stubborn. It’s still possible to tackle it with the right exercise and diet. This stubborn lower belly fat needs an equal competitor.
The lower back fat bulging out of the sides is easy to handle if you know these key cycling strategies engaging your core until the last few inches. Keep your sweet tooth aside, and use the latest science behind cycling under a good diet to get perfect body composition.
Only a sincere dedication and hard work for months can do the job for you. Give your body stretch and a few months of consistency and commitment, to see results in your love handles (for good).
What causes love handles?
Love handles are caused by excess fat deposition on the hip and lower abdomen. It could be a sign of an inactive and unhealthy lifestyle. But there are other main factors as well that cause love handle formation, which are,
- Hormonal imbalances, chronic stress, PCOD
- Aging
- Sedentary lifestyle with a regular desk job
- Poor diet and consumption of unhealthy processed food
- Sleep deprivation and rise in cortisol levels
- Medication with hypothyroidism
- Genetics and body fat distribution patterns
Love handles have their pretty flaws. But we need to monitor if they grow excess as this could potentially cause obesity, high blood sugar levels, diabetes, and even cancer.
Does cycling help loose love handles?
Cycling does help loose love handles and contributes to the loss of fat accumulating on the sides of the waist. The benefits of cardiovascular exercise are real. Cycling is effective for everyone, young adults, middle-aged, and those women who have gained a lot due to hormonal changes in the body. Get pedaling!
It gives similar results to moderate-intensity aerobic exercises. Engaging in cycling frequently can help maintain caloric deficit in the body, and improve metabolic health, and 30 to 60 minutes of cycling is better than hitting the gym, all in a natural way, if you want to shape your waist.
It is an all-around exercise, where muscle engagement is at its core. It targets to tone down your abdominal area. But remember consistency is the key here. The bicycle crunches at the gym remember that that is a complementary exercise a cyclist usually does, and your love handles did not look as amazing as that earlier if you ask.
How many miles should I cycle weekly to target love handles?
The Journal of Physiology has reported that 20 miles cycling a week can drop your visceral fat by 7%, just within 7 months of regular cycling. It is an activity, where you go on a nature hunt or carry out in the neighborhood in your leisure time.
The core and oblique muscles are highly targeted through cycling exercises. But not that, if you want to see a difference in your waistline, a sound nutrition plan, with needed vitamins, and minerals, creates a well and good physique.
Fun activities like walking in the park running, or swimming can also be an alternate form in which you can choose to burn your belly fat and side fats at the waist, which makes you look bumpy.
How to Combine Cycling with Other Exercises to Lose Love Handles?
If your appearance of love handles are not the way you like, a comprehensive approach to cycling, strength training, and a nutritious diet is what you are looking for. The best way to combine cycling with other exercises for love handles is steady rides, compound exercises, running, walking, and more.
Adding moderate-intensity steady rides and high-intensity interval training (HIIT) sessions to your regular cycling routine helps to reduce lower belly fat. For warm up you can start with side planks, Russian twist, and bicycle crunches at home too.
Make sure you walk for at least 150 minutes per week with regular 8000 steps for better calorie burn. There is no easy secret to fat loss other than consistent training and mindful eating, which are the balance of nutrients on your plate.
How to best lose love handles with dietary fiber?
Dietary fiber is a must for one to take to able to workout on their body. When you have it within, it’s the best reward. Body fat composition can sometimes be stubborn.
If you are to lose belly fat and weigh less on your side, without those bulges, cardio is definitely a way out, and cycling is so far the best exercise to remove fat around your waist. Burning fat with those pedals on can help you build muscle if done with moderate to high-intensity exercise.
Fat loss is best replaced with muscle mass gain. Initially, a calorie deficit will help, but this is not the way, as it may unknowingly make you susceptible to loose muscle mass. There is no such way an easy way to lose weight.
It’s always good to have a bit of love handles, but not good to take in more calories than your body requires. With an adequate balance between diet and exercise, we aim to spot reduction in our body.
Today, the main topic of discussion will be around love handles, how cycling regularly helps lose some of the inches, and what exercises and diet routines make you look 10 years younger.
Cycling Benefits: 9 Reasons Cycling Is Good
Cycling not only helps you lose weight but also surprisingly benefits your overall health. It leverages your balance and helps you have better control over your mind and body. Also, combine sleep duration as a major catalyst to enhance the benefits of cycling.
Regular exercise that too cycling has benefits. It improves your heart health, strengthens your muscles, reduces joint pain, and even improves posture. A strong heart pumps out enormous benefits in our body, while muscles prevent our body from injury.
You can have better mobility and feel good about your posture. It’s a secret way you can battle with threatening diseases like cancer in advance. If you sweat out your stress with cycling, you can simply notice that your aging process is slowed.
With regular cycling, you can also beat constipation, improve digestion, and share laughter, and fitness goals with fellow friends. Don’t just chase a reduced waistline but happy health and a jovial life with cycling benefits.
What are the different types of cycling I can incorporate into my routine?
There is no hard and fast rule for cycling and it is versatile enough for users. Cycling not only burns fat but also builds strength, endurance, and muscle in the body. One can incorporate different riding techniques based on preference in their routine and adventure, and create variation in their routine.
| Type | Focus | Terrain | Equipment |
|---|---|---|---|
| Road Cycling | Endurance, speed, efficiency | Paved roads, highways, bike paths | Road bikes, lightweight frames, drop handlebars, narrow tires |
| Mountain Biking | Technical skills, strength, endurance | Off-road trails, mountains, forests | Mountain bikes, suspension forks, wide tires, protective gear |
| Gravel Cycling | Endurance, versatility, exploration | Gravel roads, dirt paths, mixed surfaces | Gravel bikes, wider tires, drop handlebars, combination of road and mountain bike features |
| Cyclocross | Technical skills, endurance, racing | Mixed terrain, including mud, sand, grass, pavement | Cyclocross bikes, wide tires, drop handlebars, a combination of road and mountain bike features |
| Commuter Cycling | Transportation, convenience, fitness | City streets, bike paths, suburban roads | City bikes, hybrid bikes, any bike suitable for daily commuting |
| Touring Cycling | Long-distance travel, exploration, carrying gear | Highways, country roads, off-road paths | Touring frames, cycle, suitable seatpost, suspension |
| BMX | Tricks, stunts, jumps | BMX parks, dirt tracks, street courses | BMX bikes, small frames, pegs, handlebars designed for tricks |
How to Reduce Love Handles?
A combination of an active lifestyle, high-intensity exercises, a good diet, and an active lifestyle overall can minimize the love handles in an individual. If you want to spot reduce fat from the waist and love handles, it’s a long game, where consistency is key.
Your waistline can be noticeable if you remain true to your body, listen to what it needs, and treat it with proportion and care.
1. Strength training and Cardio
Step 1 to reduce stomach fat through cycling is to Incorporate cardio exercise that reduces abdominal area and boosts metabolic rate. These cardiovascular activities include cycling, walking running, swimming, and overall aerobic activities.
Strength training adds lean muscle mass to your body and burns as many calories that are unnecessarily stored in your waistline. This includes core and oblique exercises like bicycle crunches, side planks, mountain climbers, Russian twists, and more.
2. Choose your diet
Not every diet plan works for you, look for the sensitivity of your stomach, be\\veg or non-veg dietary options, and make it nutrient-dense. Make sure you get at least 1.5 times protein per kg of your body weight in grams to stay nourished. Fruits, vegetables, lean protein, probiotics, and whole grains must be taken daily.
3. Non-invasive treatment for stubborn fat
Love handles can be as stubborn as your ex. And if it does not do any good after an active lifestyle, you can choose treatments to eliminate fat cells in targeted areas, with your doctor’s advice.
Fat burning in your love handles is a real task and cycling helps you achieve that. Let’s decode its overall role in immunity-building and making your lower back strong. Cycling can be moderate and high-intensity exercise.
Cycling has various fitness goals from leisurely rides to intense workouts. Starting with short rides, we can go uphill climbing, which is a fun activity with friends that burns more calories than usual. Cycling alone for at least 45 minutes a day can protect you from many diseases.
6 Tricks to get rid of love handles when cycling
Cycling workout routine has this amazing fat loss process not only on love handles but helps you lose fat within the first week of regular cycling.
Years of overeating or unhealthy lifestyle results in belly fat. No doubt it’s the first area to gain fat but the last to lose. Take it slow to make your love handles noticeable (for good reason) at obvious.
1. Have a consistent cycling routine
Regular cycling is a good option to burn calories and reduce the waist. Start with moderate training each week and repeat it several times. The common mistake everyone makes is not having adequate warm-up sessions so, we intend to mitigate that before we start.
Incorporate High-intensity cycling into your exercise routine through interval training. Add some warm-up sessions and cycle for high intensity for 60 seconds with 1 2-minute break each to go full-form when cycling.
2. Eat in a calorie deficit
When you exercise or cycle every day, it does not mean that you get to eat more. The challenge comes here to eat sufficiently under proportion so that you are full, have nutrition, and are still on a calorie deficit. It’s a good idea to start eating fiber first thing in the morning then lean proteins, herbs, and the required amount of carbohydrates to function throughout the day. Riding on an empty stomach is a good idea to see faster results on love handles.
3. Know when to cycle
Stressing out your body in the evening is not always right. An early morning or evening late morning workout gives the best result. Being active as per the sun’s clock is strongly advisable for optimum health. But if your time does not allow morning activity, you can stick to evening activity but don’t hit it as high intensity, this will only make your body more exhausted.
For a steep hill climb, a lightweight bike frame supports you. Know such tricks and buy a range of wider gear for optimal adventure with your friends.
4. Add some extra off-bike activities
Your cycling routine does help you maintain your shape. But better is if you complement it with some strength training and core muscle exercises. Add some side planks, yoga, and breathing exercises to help you with fat loss.
5. Monitor your intensity
Follow the the 80/20 rule in cycling, which suggests core cycling exercise should be usually done at moderate intensity. The rest 20% of the time focuses on fat burning with a higher intensity that involves cardiovascular training.
6. Pedal hard, rest harder
Your body shape is not only determined by exercise, it requires proper rest, hydration, and nutrition. Even during long rides, make sure you take a sip from your bottle now and then. Also, allow your body to enjoy beautiful scenery, rest in solace on the biking trail, and do some yoga in the park instead for a better mind and body.
Essential Cycling Techniques for Love Handles
First things first, we start with proper bike setup. The bike is properly fitted to the body. Adjust the saddle height for pedaling efficiency, reduce soreness on the seat post, and enjoy your ride.
Before you start cycling, it is equally important for one to aim for a higher cadence with custom bike wheels. It can enhance a smooth pedaling style, during long rides.
1. Braking
Braking is a key point to be prepared for safety and stability on a biking trail One must know the turn twists, and bike moves, and know how to brake effectively (with calipers, pads, levers, and rims).
2. Cornering techniques
Cornering techniques help with weight distribution outside the pedal and increase traction on your tires. Riding in a group can help build confidence and speed proficiently during the turns. It is required to navigate various biking terrains with safety and prevent sweeping or energy loss on the trail.
For the smooth acceleration at the gravel and loose terrain corners at a slower speed. Also for wet conditions, minimize the risk of skidding with more traction and reduced speed.
3. Track stand
Track stand is a technique to balance your bike, without actual movement. This is a skill of cycling while your bike is stationary, with no forward or backward motion. It shows how good you are at your bike control and skills associated with cycling disciplines.
This riding skill is particularly useful in various cycling situations, such as at traffic lights or during tight group rides, where staying upright can prevent losing position or disrupting the flow of the group.
4. Sprinting
Trainers also incorporate resistance training with stationary bikes for high-intensity cycling training. Sprinting is a technique where you increase your speed and build power in cycling, to lose that extra inches out of your body and tone down for the most-awaited date.
Conclusion
We recall the importance of healthy snacking like nuts when you go on a cycling tour with your fun. Cycling is a fun activity for all fitness levels, and investing in the right gear can enhance more safety and overall riding experience. Feel free to shop with the LBS, where we have a range of products to elevate your cycling and mountain biking experience.
FAQS
1. Can Russian twists help me lose belly fat?
Russian twists are effective core exercises that can help to at fat loss overall, and also reduce the love handles. Incorporating Russian twists with cycling can help spot reduce fat around the belly area, and strengthen your core muscles by twisting your torso from side to side.
2. How do oblique crunches help you lose belly fat?
Oblique crunches are a set of crunches that engage your obliques, muscles on the side of your torso, and the abdominal lines the most.
The overall variation of bending your knees on your feet to fall flat on the ground, lifting your shoulders, twisting your torso, and engaging your oblique, on repetitive exercise is oblique crunches. This exercise if done with the right set of training can give you a slimmer waistline and reduce the appearance of love handles.
3. How to prevent fat regain lost from cycling?
Everyone with determination can lose weight, but it’s often a challenge to stick to the routine once the goal is achieved. When your love handles look the way you want, it’s your duty now to maintain it with burning calories and regular workout.
Don’t let your metabolism slow down, but stay motivated with occasional treats and enjoy life stress-free. When you worry less and find a workout routine with cycling, you need not worry much about fat regain.
4. How to Train on a Stationary Bike to Burn Belly Fat?
A consistent cycling routine can help reduce this fat with steady interval training. The goal here is to reduce belly at, the subcutaneous layer, just beneath your skin, and visceral fat, protecting your organs.
For beginners, moderate cycling for at least 25 minutes a day is a good start. As you continue, it is good to intensify and elevate your heart rate to about 50 to 70% of your maximum during steady-state riding, with regular 1 to 2-minute breaks. Perform intervals of 10 times, with HIIT up to 3 times a week.
Consistency is key, and it’s important to focus on core engagement and adjust your resistance levels for efficient calorie burn during every exercise you do.
