“Most recreational cyclists are doing too much high-intensity training, and they’re not getting leaner or faster,” says Iñigo San Millán, Ph.D., director of the Exercise Physiology and Human Performance Lab at the University of Colorado School of Medicine. Cap the intensity to a couple times a week and take the rest of your weekly rides at a controlled, comfortable pace. Going hard all the time stresses your body and leaves you chronically inflamed, which can backfire by contributing to belly-fat storage.

We just told you to go hard to burn off belly fat-but like we mentioned, don’t overdo it. High-intensity exercise also appears to help curb your appetite and trigger hormones that regulate feelings of hunger and fullness better than lower-intensity exercise, so you’re less likely to overeat. Research shows your body also unleashes human growth hormone, which helps you burn fat and maintain muscle, after just 10 to 30 seconds of high-intensity exercise. Is Fat But Fit Really A Myth? It's Not That Simple Repeat for a total of 5 times, and the cool down for two to three minutes. Then, pick up your effort so you’re working hard (a 9 on a scale of 1 to 10-you should be breathing hard, but not gasping) for 30 to 60 seconds. One simple example: First, warm up for 10 to 15 minutes. There are endless ways to do interval training. Numerous studies have found that high-intensity training significantly reduces total abdominal fat, including dangerous visceral (belly) fat more effectively than lower-intensity exercise. Go Hard to Burn Fatĭo interval training once or twice a week-no need for more (see below), and stick to one day if you race or go hard on weekends.

Here’s exactly how to burn belly fat on the bike. The key is performing a variety of workouts that build your fat-burning engine, rev your metabolism and the production of fat-burning hormones, suppress your appetite, and help you burn more fat and calories all day long. And you already own the best tool for shedding that unhealthy midsection fat: your bike. So, you might be wondering: Does cycling burn belly fat?

Belly fat has also been linked to high blood pressure, high cholesterol, high blood sugar, and diabetes. Research shows that a waistline over 40 inches for men and 35 inches for women puts you at risk for heart disease, even if you’re not technically overweight and are otherwise in good health. While researchers debate the health risks of a higher body mass index (BMI) or carrying a few extra pounds, everyone can agree that carrying too much weight around your waist is largely detrimental to your health.

How to lose belly fat