Can you lose belly fat by riding a stationary bike

There is a lot of exercise equipment that can help you lose your belly fat easily. Among them, stationary bikes are one of the popular. Along with offering you aerobic exercise, they also provide full-body workouts which means, you will also be losing weight along you’re your workout.

So, if you ask us, can you lose belly fat by riding a stationary bike? Then we would say, yes of course you can! However, it will take time. You won’t see the difference overnight using the best exercise bike for losing weight, you have to be patient to see the ultimate result. So, don’t stop working out if you can’t see any difference in one or two months.

Can you lose belly fat by riding a stationary exercise bike?

Using the stationary bike you can reach your maximum heart rate, target your body fat and tone your muscles. While pedaling the wheel of your exercise bike, you are raising your heart rate, as a result when your heart goes over 70%, your body starts to burn fat for energy, also allowing your body to burn fat from all the parts, eventually from your belly as well.

How long does it take to burn belly fat for a stationary bike?

Well, it depends on how much belly fat you have, how much exercise you do every week, and also on your lifestyle and diet. You can burn up to 700 calories per hour by cycling on your stationary bike, so do that calculation!

Why choose the stationary bike for losing belly fat?

Overall body weight management:

Do you know, by regularly working on your exercise bike you can lose your body’s overall weight? This means you are not only losing your belly fat, but you are also toning your whole body. It also burns calories and fat and affects your basal metabolic rate and muscle mass allowing you to build muscles.

Lowers belly fat:

One of the best options for reducing belly fat is cycling daily using your stationary bike.

Cycling at a moderate intensity for 30 to 60 minutes offers the same benefits of jogging, hiking, and swimming, and with a properly balanced diet combined with exercise, can effectively lower your belly fat and increase good fat.

Lowers insulin resistance:

According to scientific studies, by regularly working out on the exercise bike, you can keep your insulin resistance significantly lower. As a result, your body cell absorbs glucose in the blood better, which is ultimately beneficial for diabetes patients.

How to lose belly fat by riding a stationary bike effectively?

Measure your weight and belly circumference:

The first thing to do before jumping off to your stationary bike is to measure your weight and waist. For weight, you can use a regular weighing scale and for waist circumference, use a measuring tape and take the measure a little above the belly button.

Set up your goal:

Now make a plan, of course by keeping them realistic. For example, let’s say, your plan is you want to lose at least 1 or 2 kg a month. We generally, advise you to aim for less than 1 kg per week.

Exercise plan:

Now design a workout plan for yourself. For losing belly fat, you need the right combination of moderate and high-intensity workouts.

Make a plan for cycling at least for 30 minutes, three times a week. Spare 5 minutes for warm-up at low intensity at the beginning of your workout. Then do the interval training for 20 minutes such as 10 minutes at moderate intensity, and another ten minutes of high-speed interval. At last finish with the 5 minutes of cool down at a low speed. This is just a general idea of how you should plan your workout. We would recommend you consult a professional before starting your workout.

The best ways of using the stationary bike to lose weight:

As your stomach muscles won’t stretch during cycling as they do during other high-intensity workouts, however, they do burn fat and if you follow some tricks you can easily burn your belly fat.

Type of your stationary bike for losing belly fat:

It does not matter which bike you choose because losing belly fat entirely depends on you and your cycling style.

Steady pace:

Riding at a moderately intensive pace three times a week for about two hours, keeping your maximum heart rate less than 80 percent, can help you burn more calories and fats than high intensities. However, keep in mind that, overall calorie burning would be less than high-intensity sessions for the same duration.

80/2 Method:

While starting your workout, always start riding at a moderate intensity level. Follow the 80/20 method, which is for 80% of your ride, ride at moderate speed, and the other 20% of the time at high intensity. Using this method, you can burn more fat and calories effectively, and over time, as your fitness and endurance increase, you will burn your belly fat.

Interval training:

According to research, interval training burns more calories in less time and increases the production of fat-burning hormones. This means you will be burning your belly fat more easily and faster.

Consider doing high interval training for two to three days per week, and moderate-intensity workouts other days.

Fasted cycling:

Working out on an empty stomach is said to be a more effective method to burn belly fat faster. Try cycling after 8 hours of fasting, as it is proved to have given impressive results. It can be tiring and hard to continue this type of workout, that is why you shouldn’t follow this method every day. If you feel 8 hours of fasting is too much for you, then you can follow cycling three hours after a meal method. In this method, you are just riding the stationary bike after three hours instead of eight.

You can also have a cup of water or coffee or tea before starting and remember to eat after cycling. Make sure to always start riding at a low intensity. You can also try intermittent fasting for quicker results.

Off-bike exercise:

Along with cycling, you can also try different other off-bike exercises like planks, yoga, or Zumba. This will improve your endurance level and strength and benefit you during cycling. As a result, you will be losing belly fat faster.

Proper diet:

Any type of workout requires a proper diet to provide the best results. So, if you are willing to lose belly fat using the stationary bike, make sure to follow the right diet. Avoid eating cheese, sugary food, saturated fat, and butter. Also avoid food and drink that can cause bloating, and add more lean protein, leafy green, lean beef, and chicken to your diet. While salty food and alcohol are also best to be avoided.

Rest:

Another most important part of losing belly fat is getting an adequate amount of rest. If you have determined your mind for losing those extra fats, then keep in mind that without proper sleep, you will be only gaining excess weight, not losing them.

Safety tips you should follow while using the stationary bike for losing belly fat:

1. Do not overdo the workout thinking the longer you exercise the more benefit you are getting, because it is not true. It will only wear out your muscles, as they need time to heal.
2. Never go full intensity all of a sudden, gradually increase the intensity.
3. Stay hydrated during the workout.
4. Wear comfortable shorts and shoes.
5. Watch something you enjoy or listen to your favorite song to keep you motivated.

Final words:

The answer to, Can you lose belly fat by riding stationary bikes? is yes, you can. Do you know what’s the best thing about cycling is? It is that cycling does not only help you to lose weight, it also tones your overall body by targeting extra fat in different areas and getting rid of it. Even though it is not difficult to lose belly fat using the stationary bike, however, to reach your goals, you need to be consistent, determined, and patient. Even though it is a time-consuming process, the result is worth the effort.