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Introduction: Why is it great cycling 70 miles a week Weight Loss?
As we know, cycling 70 miles a week weight loss is best exercise. Because it can burn more calories with less movement. Cycling can burn 400 to 1000kcal per hour which increase metabolism rate and even at rest which causes to lose weight. In this blog, I will explain benefits of cycling, how it can be effective for consistent weight loss, diet tips which complement cycling workouts, potential challenges of cycling for weight loss and safety tips for cycling distances. If you are interested, then read my blog from start to end.
The Benefits of Cycling 70 Miles a Week weight loss
There are many benefits of cycling 70 miles a week weight loss burns consistent calories that boost metabolism even at resting state of body. It can increase your lean mass and enhance cardiovascular efficiency. Walk, jogging, exercise and other workouts have more intensity and burden on muscles and joints but cycling has not pressure on muscles and joints but burn more calories.
So, cycling is best for those who are facing joint pains and also are overweight. Regular cycling reduces insulin sensitivity and resistance that regulates blood sugar level and it can also manage blood pressure because it is cardio friendly activity.
How Many Calories Can You Burn Cycling 70 Miles a Week Weight Loss?
Exact number of calories you burn in cycling 70 miles a week weight loss depends upon the number of factors like speed, effort, duration, weight and terrain. But if we take examples of two persons whose weight are 80kg and 90 kg then their calories burn will be 2520-3220kcal and 3150-3850kcal per week respectively by doing 70 miles cycling in a week.
| Weight | Moderate Speed | High Speed | Burn Calories 70 Miles per week |
| 80 kg | 36 calories per hour | 46 calories per hour | 2520-3220kcal |
| 90 kg | 45 calories per hour | 55 calories per hour | 3150-3850kcal |
Building a Cycling Routine for Consistent Weight Loss
Cycling as we know, causes to fast fat metabolism so, if we start cycling in routine it will helps consistent weight loss. But for successful progress you have to schedule your cycling timings and session and you have to write down to your diary, then follow it for weight loss transformation. Firstly, in 1st week of cycling you have to set goal 70 miles per week and then breaks it into sessions like 10 miles cycling each day. Then in 2nd week of cycling do 15 to 20 miles per day to enhance endurance and lean mass. You can also plan your sessions like low speed for 1st week, moderate speed for second week and high speed for 3rd week.
Diet Tips to Complement Your Cycling Workouts
Actually cycling is too much calories burning workout so, healthy and balanced meals are needed before starting cycling to build muscle, lean mass and to lose weight effectively. If you are not caring about diet during cycling sessions, then it can cause many nutrient deficiencies that can lead to weakness and it can be cause fatigue. That can lead to unsuccessful effort for weight loss. So, diet has great importance for weight loss with cycling.
How to Stay Motivated to Cycle 70 Miles Each Week
Motivation is important for every work. But first of we have to decide goal that you want to lose weight, maintain weight, building muscles or want to increase your stamina then follow it by making strategy plan. Now effort to do it regularly and evaluate your progress by checking body measurements every month and compare it with previous results. We can also download apps to monitor our plan of strategy or track your goal achievements. Enjoy cycling by proper fitted cycle, helmet and comfortable shoes that can make your ride easy.
Best Cycling Gear for Comfort and Performance
For best gear of cycling for comfort and good performance quality of cycle should be classic. Wear helmet for safety. You have to wear proper closets for cycling like jersey, cycling shoes, gloves, socks and outwears that helps to enhance speed and intensity of cycling. You have to carry water bottles with you to keep hydrated yourself. You have to carry safety tool kit with you for maintenance of cycle. There should be proper bell of cycle for signaling.
Tracking Your Progress: Weight Loss and Fitness Gains
Progress tracking can help you to be motivated till the end to achieve targeted goals in your life so, you have to always monitor your improvements and changes in weight and other health progress that will makes you to decide how you can handle your further health or weight loss plan to get best transformation or weight loss.
Tips for Beginner Cyclists Aiming for 70 Miles a Week
For beginner cyclists who are going to start 70 miles a week it is important they should take enough water before cycling. They should have to take pre workout meals to avoid fatigue. They should have to start cycling with slow speed and can increase it with passage of when they can feel their endurance level now going up.
Potential Challenges of Cycling for Weight Loss (and How to Overcome Them)
Skip cycling sessions in starting is a big challenge due to bad weather or lack of consistency or due to busy schedule of the day. To avoid this type of challenge you have to set or tune your daily work routine and set fixed timing for cycling and have indoor cycling options also in bad weather conditions. Cyclists can face sore saddle, wrist pain, fatigue or make it difficult to stick with bike. To overcome this challenge, you have to maintain bike and have to wear proper cycling closets.
Cycling as a Sustainable Weight Loss Strategy
Cycling is best and excellent sustainable weight loss strategy because it can burn out calories very fast, cycling makes lean mass and strengthen muscles, it is low impact exercise that is suitable for all individuals and its intensity is adaptable according to our wish or need.
Success Stories: How Cycling 70 Miles a Week Weight Loss?
There are many cycling successful studies who have lose weight; Ahmar who lose up to 30 pounds in 3 months by cycling, Ali who lose 40 pounds in 6 months by cycling, Hina who have lost 60 pounds in 8 months by cycling and Sarfraz who lose 80 pounds in 1 year.
Safety Tips for Cycling Long Distances
You should have to wear helmet for safety in any accidental situation, you have to wear cycling shoes that makes it easy to cover long distances by cycling. Proper maintenance of cycle is mandatory to take long rides on it. You have to carry tool kit in long rides.
Conclusion: Reaping the Rewards of Cycling for Weight Loss
Cycling is excellent exercise for weight loss without hard work and it is cardio friendly workout. Heart patient can easily lose their weight by doing cycling with proper diet plan. Cycling burns 400 to 1000kcal per hour and if we are regular in cycling then it can cause persistent weight loss. In this blog, I have tried to explain all related information about cycling 70 miles a week weight loss query but if you have any question that I have not cover in this article you can ask in comments.
