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  • - [Dan] If your goal is to lose some weight, then cycling is a fantastic way to

  • do it. And some more good news is if cycling is your only goal,

  • losing weight whilst maintaining power will make you faster,

  • - [Simon] Yeah, so for example, a 75 kilogram rider

  • cycling up a long hill would actually get to the top a

  • minute 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 same

  • conditions will save almost five and a half minutes.

  • - So what are the best ways to lose weight, then? Well, coming up are five

  • quick 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 to

  • spend 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 intensity

  • than that higher intensity.

  • - [Matt] 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 a

  • full-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 hungry

  • after an intense ride than after a long, slow ride, so you're far less likely to

  • overeat once you get through a door.

  • - Now, here at GCN, we've got quite a few short, intense sessions you can do

  • indoors. If you incorporate two or three of those into your weekly training

  • routine, you're definitely going to be on your way.

  • ♪ [music] ♪

  • - Drinking water is really good for you, and not only that, it can also act as a

  • little 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 that

  • way 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 use

  • this 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.

  • ♪ [music] ♪

  • - 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 you

  • normally do, especially when you're trying to lose weight, but just bear with us for

  • a few moments, and we'll explain.

  • - Yeah, you see, there is a tendency when trying to lose weight to restrict the

  • amount 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're

  • much less hungry when you walk through the door, and you're therefore less likely

  • to binge eat. You got any spare?

  • - No, it's all gone.

  • - Aargh.

  • ♪ [music] ♪

  • - Right, this next one is related, somewhat, to point number one,

  • and that is high intensity. So even if you're not heading out necessarily

  • planning on a full-blown interval section, you can still do yourself a hell of a lot

  • of good by throwing in a couple of high-intensity intervals right at the end

  • of your ride.

  • - That's right. Studies have shown that post-exercise, oxygen consumption can

  • actually help the burning of fat. So the best way to get into that state is to do

  • some high-intensity efforts towards the end of the ride, and that way your body

  • will 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 goals

  • achievable, 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 see

  • them, say for example, on the fridge door, and that way you're far more likely to

  • stick 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 same

  • time each and every day. There will be days, of course, when that number does go

  • up 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 general

  • trend of the line is going downwards towards your ultimate goal.

  • ♪ [music] ♪

  • - And now a tip on what not to do. Now, this is something that many of us may have

  • been 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 produce

  • instantaneous and potentially significant weight loss. However,

  • it is all water. So as well as being potentially dangerous, as soon as you

  • re-hydrate properly, all of the weight will come back on.

  • - Don't do it.

  • ♪ [music] ♪

  • - So, there you have it. To try and lose weight, make sure you incorporate plenty

  • of high-intensity rides, drink water strategically, eat regularly on longer

  • rides, 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 lose

  • weight. 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've

  • got some great high-intensity workouts. Or just down there, Matt and I have made a

  • video 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.

- [Dan] If your goal is to lose some weight, then cycling is a fantastic way to

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サイクリングで体重を減らす方法 (How To Lose Weight Through Cycling)

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    Henry 楊 に公開 2021 年 01 月 14 日
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