Not everyone uses the bicycle with the sole purpose of
training to compete or participate in cycling trials and marches. There are
those who are excessively flirtatious and leave with the sole purpose of
staying fit and maintaining weight. And we do not have to forget that
fortunately every day we have more bicycle enthusiasts and tend to be more
presumptuous than us. Or simply, you just arrived from the holidays and you
have no challenge in sight except to take off the kilos that you have brought
attached to the body. And as you have been seeing your evolution daily in front
of the mirror, you are not aware of the before and after. But calm that sooner
or later someone will make sure that you are aware.
As it would be the case to meet a friend for coffee and the first
thing he will do when he sees you, it will not be shaking hands (after weeks
without seeing you) but will direct his hand towards your stomach or side
flanks at the same time that he will open the mouth to tell you: How have you
got! And if you stay with no one dressed as a countryman, wait to put on “the
suit of lights” to go out on Sunday with the club.
Well, for all those whose only goal is weight loss, we have
prepared a crash plan to burn calories mostly from fat and recover their figure
as soon as possible. As you know, the plans are generic and the vicissitudes or
personal circumstances of each one can make the plan not exactly adapt to them.
But in this case, since we do not have an objective for sports performance and
we are not subject to comply with certain principles related to training loads
or laws, you can adapt it more easily to your circumstances and make variations
or change days. For now, we will explain why certain exercises or workouts are
more interesting for weight loss.
The GYM
With a varied table of weights and dumbbells plus abdominal
and lumbar, it will be enough to go muscle toning. The goal of the gym, in this
case, is to increase your basal metabolism. Basal metabolism refers to the
lower number of calories your body needs for maintenance, something that
depends mainly on age, sex, and weight. Adding weights in the training routine
speeds up the metabolism and you will consume more calories once the exercise
is over.
FASTING TRAINING
At the level of sports performance is used to accustom the
muscle to the use of fats as fuel. In our case, it is used to accelerate weight
loss. When you wake up in the morning, the glycogen stores at the liver level
(the way glucose is stored) have been depleted since they have been used to
maintain vital functions during sleep. If you do not eat breakfast and go out
to roll, the body will end up using fatty acids to get glucose. Of course, you
must go at low intensity.
If you know the aerobic threshold because you have a
stress test, you should not exceed it. In the first hour of exercise, 45% of
fats are used since the first thirty minutes of exercise are anaerobic until
the cardiovascular system allows a greater contribution of blood supply to the
legs. In the second hour, 65% of the calories come from fats since it is
supposed to end up depleting the liver reserves. It will be in the third hour
when 95% of the calories come from fats. When glucose stores are depleted, not
only fatty acids are used to extract glucose: Muscle mass is also used and this
causes muscle catabolism that must be regenerated in the first two hours after
the end of the exercise.
A supplement in liquid form and rich in high-quality
protein, such as whey protein is an excellent solution. If you don't have a
supplement, a more homemade way would be to drink a fruit smoothie and add a
couple of egg whites. It will be in the third hour when 95% of the calories
come from fats. When glucose stores are depleted, not only fatty acids are used
to extract glucose: Muscle mass is also used and this causes muscle catabolism
that must be regenerated in the first two hours after the end of the exercise.
A supplement in liquid form and rich in high-quality protein, such as whey
protein is an excellent solution. If you don't have a supplement, a more
homemade way would be to drink a fruit smoothie and add a couple of egg whites.
It will be in the third hour when 95% of the calories come from fats.
When
glucose stores are depleted, not only fatty acids are used to extract glucose:
Muscle mass is also used and this causes muscle catabolism that must be
regenerated in the first two hours after the end of the exercise. A supplement
in liquid form and rich in high-quality protein, such as whey protein is an
excellent solution. If you don't have a supplement, a more homemade way would
be to drink a fruit smoothie and add a couple of egg whites.
HIT or INTERVALS AT MAXIMUM INTENSITY
Due to its effectiveness, it is widely used in training
plans to accelerate weight loss. Although if you are not very fit, you may not
complete all the intervals below. In this case, you can divide the intervals
into two series or blocks and make, for example, 5 + 5. It would be 5
repetitions at 90%, recover two minutes between the repetitions and 5 minutes
between the two sets. In addition, with these intervals, results are quickly
obtained in the face of physical improvement with an increase in aerobic
capacity. Therefore, it is not advisable to use them during the base in a training
plan aimed at achieving maximum form. You gain shape quickly but you also lose
quickly. Do not forget that we are talking about losing weight.
INTENSIVE FARTLEK
It would be a way to continue with intervals close to
maximum intensity. Since HITs can be included two or three times a week, we
take advantage of Sunday to do a more varied and entertaining training. The
intensive fartlek consists of taking advantage of the steep lands to raise them
from less to more progressively and accelerate to the maximum intensity at the
time of completion. Recover from the effort in the descent. This exercise, just
like the previous one, will speed up our metabolism and will make you burn an
extra amount of calories once you are at home sitting on the couch.
But if this weight loss-oriented training plan is not
accompanied by minimal nutritional guidelines, the loss may not be the desired
one. Another very common circumstance is that at first, you check that you
weigh the same but nevertheless you have to add another hole to the belt. You
will have lost fat weight, which is what it is about, and by toning with
weights and exercise, the muscle weighs more and also retains water to store
glycogen stores. Quiet that with the passing of days you will lose.
NUTRITIONAL TIPS
It's not about closing your mouth and stop eating. When you
have lost weight and return to your usual nutritional habits, you will take the
lost weight and a little more because of super-compensation. The body will feel
attacked for having had poor nutrition and when you add more calories will tend
to store more triglycerides in anticipation of future "attacks."
Eat more times
You have to eat a minimum of five times a day. This will
keep blood glucose levels stable and you will not have anxiety attacks that can
lead you to eat without control. You also burn more calories because you do
digestion more times. What is called the specific dynamic action?
An ideal solution is to provide snacks if you are going to
spend several hours without eating between the main meals. Mainly with low
glycemic carbohydrates to control the insulin peak and if it also has better
protein because you avoid muscle destruction.
These types of carbohydrates are transformed into glucose
more slowly so they do not cause high insulin spikes. They are consumed more
progressively and thus the organism is not obliged to metabolize them in fat,
such as high glycemic carbohydrates. Carbohydrates of the low glycemic index
can be found mainly in all integral products, fruits, vegetables, and legumes.
High-fiber foods
They cause greater satiety when consumed and
also do not contain many calories. They also help a better intestinal transit
since carbohydrates are assimilated more slowly.
