Tags: Can I Lose Stomach Fat By Riding An Indoor Bicycle Trainer?
Can I Lose Stomach Fat By Riding An Indoor Bicycle Trainer?
Most definitely you can. But I have a caveat here. Don't think that riding an indoor bicycle trainer or exercise bike gives you the right to eat whatever you want and still expect to lose stomach fat or weight.
Here is my take on losing stomach fat. You cannot lose weight or inches (spot reduce) in one part of the body without losing everywhere. Genetics will have a say in how your body is proportioned. Genetics will also say how easy or hard it is to put on muscle over specific areas of the body. To gain one pound requires a surplus of 3500 calories while to lose one pound requires a deficit of 3500 calories. In order to lose weight, you can reduce the amount of calories that you take in, exercise, or do a combination of both. So, first things first... figure out how many calories you should be taking in each day. Use a log book and keep track of your calories over a 7 day period.
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The amount of calories that you burn while exercising will depend on your energy output as well as weight. Someone who weighs 200 pounds will burn off a lot more calories doing the same amount of work as someone who weighs 150 pounds.
The great thing about riding an indoor bicycle trainer or stationary bike is that you can burn a good amount of calories. For instance, in a half hour ride I burn about 200 calories or so and I only weigh about 125 pounds. However, what I noticed recently is that I actually started to gain muscle weight while losing fat in my 30 minute bicycle rides and weightlifting workouts. I now feel like I need to lose a few pounds (reduce body fat percentage) so I've recently changed my indoor cycling to 50 minutes per day. I've notice over the last couple of weeks that my pants are looser around the waist and I'm now putting the belt on the last notch.
Check out how many calories you burn while riding a bike.
Ok. Lets calculate the number of calories burned when riding an indoor bicycle trainer or stationary bike.
If I can figure this out, I'll end up putting this calculator into a sidebar widget or make this calculator available so that it does the work for you (where you just input the necessary numbers).
What you will need:
1. Average heart rate while riding.
2. Weight in kilograms (weight in kilograms = weight in pounds divided by 2.2)
3. Your age
Men: Calories per minute = (-55.0969 + 0.6309 x HR + 0.1988 x weight in kg + 0.2017 x age) ÷ 4.184
Here is my example.
1. 135 average heart rate
2. 125 pounds divided by 2.2 = 56.82
3. I am 45 years old
= ((-55.0969 + (0.6309 x 135) + (0.1988 x 56.82) + (0.2017 x 45)) ÷ 4.184
= (30.0746 + 11.295816 + 9.0765) / 4.184
= 50.446916 / 4.184
= 12.057 calories per minute
Women: Calories per minute = (-20.4022 + 0.4472 x HR - 0.1263 x weight + 0.074 x age) ÷ 4.184
Here is a basic chart to go by when riding for one hour.
| Indoor Bicycle Trainer (1 hour) | Weight 130 lbs | Weight 150 lbs | Weight 190 lbs | Weight 225 lbs |
| 10 -11.9 mph, light workout | 354 cal | 422 cal | 518 cal | 593 cal |
| 12 -13.9 mph, moderate workout | 472 cal | 563 cal | 690 cal | 891 cal |
| 14 -15.9 mph, vigorous workout | 590 cal | 704 cal | 863 cal | 1080 cal |
| 16 - 19 mph, fast workout | 708 cal | 844 cal | 1035 cal | 1220 cal |
| 20 mph and above, very fast workout | 944 cal | 1126 cal | 1380 cal | 1540 cal |
Indoor Training For Cyclists
I cannot give enough praise for this ebook. Take your indoor cycling to the next level and lose stomach fat as well as overall body fat by following the wide variety of workouts available through this ebook.
Most of the workouts are one hour or less yet provide you with a workout better than many outdoor rides you probably do.
Includes 50 Indoor Training Workouts
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