How Effective Is Indoor Cycling For Weight Loss?

These tables provide a general idea of the calories you might burn during a stationary bike session. If you’re using a power meter, your fitness device can give you a much more accurate reading of your calorie expenditure.

Riding for 1 hour a day can be an excellent strategy for weight loss. Additionally, weight lifting can also be an effective way to burn calories, especially when combined with cardio exercises for a well-rounded fitness routine.

Later, I’ll share my thoughts on the benefits of high-intensity versus low-intensity exercise and how to make the most of your workouts.

What to Eat Before, During, and After Training

After an intense workout on your stationary bike or turbo trainer, you might find yourself ravenously hungry and tempted to eat everything in sight. If this sounds familiar, your nutrition strategy before, during, and after your training session might need some adjustments. Here’s how to fuel properly around your workouts:

Before Training

• For Easy Sessions (<1 hour): Aim for at least 30g of carbohydrates.
• For Harder Sessions: Consume 1g of carbohydrates per kg of body weight. You can also include protein and fats in this meal.
• For more details about the pros and cons of fasted training, check the section later in the article.

During Training

• Sessions <1 hour: You can eat up to 30g of carbohydrates, depending on the intensity, or skip eating altogether.
• Sessions 1–3 hours: Consume 30–60g of carbohydrates.
• Sessions >3 hours: Increase intake to 60g of carbohydrates per hour.

After Training

Within 1 hour of finishing your workout, eat at least:

• 25g of protein
• 30g of carbohydrates

This timing is critical because your body needs energy to recover effectively.

For some, eating more calories during their workouts may feel counterintuitive, especially when trying to lose weight.

However, this is when your body needs energy the most.

The key is to reduce your calorie intake during sedentary periods when your body burns less fuel.

By following this plan, you can avoid intense cravings and post-workout exhaustion, making it easier to maintain a calorie deficit and stay on track for weight loss.

What to Eat Throughout the Day for Weight Loss and Muscle Maintenance

When it comes to losing weight while maintaining muscle, focusing on the right food groups is essential. The key players here are protein and fiber.

Protein: The Star Macro

Protein is incredibly filling, making it an essential part of any weight-loss plan.

It keeps you satisfied for longer and plays a crucial role in muscle growth and maintenance, which helps prevent muscle loss often associated with weight loss.

• How Much to Eat: Aim for 1.6–2.2 grams of protein per kilogram of body weight daily.
• How to Space It: Distribute protein intake throughout the day, ensuring at least 25g of protein per meal.

Fiber: Your Fullness Ally

Fiber is another highly satiating nutrient because it takes your body a long time to digest. Including fiber-rich foods in your meals will help you feel full and satisfied for longer periods.

The Best Indoor Cycling Workouts for Weight Loss

When it comes to indoor cycling for weight loss, it’s important to choose the right approach to your workouts.

Should you focus on high-intensity sessions or stick to lower-intensity exercise? And how do concepts like the fat-burning zone or fasted training factor into your routine?

Many people believe that high-intensity workouts are the key to weight loss, but in reality, lower-intensity exercise can often be more effective and sustainable.

Weight loss ultimately comes down to maintaining a calorie deficit, regardless of how you achieve it.

So why push yourself to the limit with intense workouts when you can burn calories at a more manageable intensity that’s easier on your body?

Consistency is the most important factor in weight loss success.

Regular, steady-paced workouts will yield better results over time than a few intense sessions that leave you too exhausted to maintain your routine.

From my experience working with clients, those who prioritize high-intensity sessions often struggle to stick to their plan.

They become overwhelmed, miss workouts, and as a result, fail to achieve their weight loss goals.

The Fat Burning Zone: Does It Work for Weight Loss?

@onepeloton the “fat burning zone”, explained. #fatburningzone #exercisephysiology #fatburn #sciencetok ♬ original sound – Peloton

The fat-burning zone is often discussed as the optimal intensity for burning fat as fuel during exercise.

To be in this zone, you need to perform an easy, steady exercise at about 55–70% of your maximum heart rate—an intensity you can sustain for long periods.

A simple trick I recommend to clients is nose breathing; if you can breathe through your nose and hold a conversation, you’re in the right zone. If not, you’re pushing too hard.

However, it’s important to note that burning more fat during exercise doesn’t directly equate to fat loss.

Fat loss ultimately depends on maintaining a calorie deficit, no matter how the energy is burned.

What makes the fat-burning zone appealing is its ease—it allows you to train consistently without excessive fatigue. This consistency is key to long-term success.

Fasted Training

Fasted training involves exercising on an empty stomach, typically after 8+ hours without food.

While it might contribute to a calorie deficit, its benefits for weight loss are often overstated.

Many believe it promotes fat burning and accelerates weight loss, but as mentioned earlier, the type of fuel burned during exercise doesn’t directly impact fat loss.

In my opinion, the drawbacks of fasted training outweigh the potential benefits. It can increase stress on the body, lead to unhealthy habits, and result in post-exercise binge eating due to excessive hunger.

Most people find they train more effectively and manage cravings better when they eat before their sessions.

For those who prefer fasted training, I recommend limiting it to twice a week and sticking to low-intensity workouts.

Avoid high-intensity sessions, as they can cause fatigue, nausea, and a lack of motivation.

The Role of Sleep and Recovery in Weight Loss

RECOVERY

• The first question I ask people is how much do they sleep and describe the quality of their sleep.

• 7-9 hours of good sleep is highly recommended. The benefits of a good sleep are endless. They help in recovery of muscles and aids fat loss.

• Most people do… pic.twitter.com/a56iS6UK7J

— Aanchal (@AanchalXIV) October 11, 2024

While it’s tempting to train daily, especially when you’re seeing results, taking rest days is crucial for long-term success.

Weight loss is a marathon, not a sprint, and overtraining can lead to burnout.

Allowing yourself time to rest and recover won’t derail your progress—in fact, it can make you more likely to reach your goals.

Sleep is equally important for weight loss and overall health.

Recovery and adaptation happen during sleep, and poor sleep can lead to bad food choices, making it harder to maintain a calorie deficit.

Prioritizing both rest and quality sleep will set you up for sustainable weight loss and better performance.