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We exercise to become healthier and get into better shape, don’t we? However, getting that leaner shape usually means losing belly fat, which is one of the most stubborn fats to lose. What I’m saying is that it’s not going to be an easy battle.
So, when it comes to exercising and losing fat, you must choose something you enjoy doing so you don’t get bored fast or struggle too much. For this reason, cycling on a stationary bike is ideal. It’s easy to do, and you can entertain yourself with other things while pedaling.
Cycling on a stationary bike is so good for many reasons. First of all, it’s a great form of cardio. Second, cycling is better than running for the average person since you’ll get the same benefits without messing up your joints, ligaments, and cartilage.
To prevent boredom when on a stationary bike, you can watch TV or use your phone or tablet.
Table of Contents
Burning Body Fat
When it comes to losing fat, you need to mind your calories consumed vs calories burned, or calories in vs calories out.
You need to create a calorie deficit, which you will achieve by consuming less calories than your body requires for maintenance. Doing so will help you lose weight, or at least not gain weight.
For starters, you can go online and find a calories calculator that will tell you the number of calories your body needs to stay the same weight (maintenance calories) based on your height, weight, and amount of physical activity you do each week.
The basic idea is to consume less calories than your maintenance requirement to reduce body fat.
However, it’s not as simple as eating less than your required calories – that’s unhealthy!
The best way would be to use both balanced diet and exercise to help your body lose weight. If you can burn 200 calories on the stationary bike, then that means you can consume your required maintenance calories, and the exercise can take care of the 200 calories that you need to lose.
You can still try and eat slightly under your maintenance calories, and any exercise you do will take off the amount of calories you’ve consumed in the day for the extra edge.
Losing Fat – Terms to Know
- Calorie Deficit – This is when the number of calories you’ve consumed and burned is under the required maintenance amount.
- Maintenance Calories – This refers to the number of calories you need to maintain your weight. It varies depending on size, exercise you do per day and gender. For men: 2000-3000 calories per day. For women: 2000-2400 calories per day.
- Calories Surplus – This is the number of calories you’ve consumed and burned in a day that is in excess of the maintenance calories and, thus, will cause you to gain weight.
Burning Belly Fat
So now we know the basic and sure-fire way to reduce body fat. The next question is how to remove that stubborn bit around our belly.
The bad news is that there’s no way to target certain parts of the body when it comes to losing weight. In other words, you may lose body fat and lose weight, but you can’t dictate where your body burns that fat from.
The truth is that it takes time to lose fat, and there’s no order as to which fat leaves the body first. It typically leaves the body evenly, but because of how slow the process is, it may go unnoticed for a while.
I know it sounds discouraging, but take heart! Here are doable things that you can very well do to lose belly fat.
Be Sure to Read My Full Article: Do Ellipticals Burn Belly Fat?
Tips to Losing Belly Fat
- Start in a slight calorie deficit – Gradually lower the number of calories you eat each day. The best way to do this is start with a diet plan that consist of food you still enjoy. You can perhaps try smaller portions, or limit the unhealthy foods to a couple of meals a week as a treat or a reward.
- Exercise to keep the calories down – As previously mentioned they can make maintenance calories go from maintenance to a deficit. Start off with only a slight challenge for yourself.
- Progressively overload the exercise you do – A progressive overload basically means, if you cycle 30 minutes everyday for a week, the next week you’ll want to try and cycle for 35-40 minutes and probably up the intensity.
By doing a progressive overload you’ll be able to exercise for much longer after a few weeks of consistency and proper diet. As a result, your calorie intake will get to a point where body fat starts falling off of you.
Related Post: Does a Treadmill Burn Belly Fat?
Stationary Bike for Burning Fat
You have a great variety of exercises to chose from – some are easier than others, while others will be more difficult but will burn more calories per minute. There is also a happy middle ground where the exercise isn’t super difficult and doesn’t take up too much time out of your day.
Stationary cycling seems to be a very good happy medium for burning fat for a number of reasons.
- It’s very simple, all you have to do is jump on an exercise bike and start pedaling. You can choose your time, distance, and intensity. It’s perfect for beginners or those who don’t want to complicate things.
- There’s less pressure on your body, as opposed to running. If you’re a bit older and looking to protect cartilage and joints, riding a bike is ideal since your weight is supported by the seat.
- It’s convenient, A cheap gym membership or a home-owned exercise bike means that there is no weather permitting circumstances, so wind or rain isn’t going to put you off from doing it. You don’t have to travel anywhere, and once you’re done you don’t have to cycle back anywhere or put a bike away.
- You can use your gadgets. Exercise bikes typically have a place for you to put a phone or tablet so you can listen to music or maybe even watch videos if that helps to distract you from getting bored.
So, to recap, a stationary bike is great for reducing belly/body fat as it’s super convenient and a great way to attack your calories consumed. And if you’re trying to prevent boredom, you can entertain yourself whilst exercising.
Yes, a stationary bike is a great way to reduce belly fat due to all the reasons mentioned.
However, remember that you can’t target specific fatty areas in your body. What’s more, it’s a gradual process, so be patient, exercise consistently, and follow a decent diet. You’ll see your belly fat going away in no time.
Written by Alisha Wishart – TheHealthPot.com
Certified Personal Trainer (CPT), Writer and Contributor
Alisha, is a Mother, Wife and Certified Personal Trainer (CPT). She understands how demanding everyday life can be and takes great pride in working with individuals and groups to help them achieve their desired fitness goals. Read more about Alisha here.