how can i lose weight by biking?

L

Luis S

New member
i just got a 21 speed mountain bike and i need to know about how much or how long i should ride my bike so that i can lose about 10 lb around the waist mainly also what speed should keep the bike at?
does anybody know a good diet i want to get in shape before my freshman year at high school, and Sheol starts august 25
im 14
 
You want to do a very easy warm up ride for 10 min. After that you want to pedal at a high cadence 70-90 rpm's at all times. You want a gear that you can pedal easily and will get your breathing to the point where you can still talk but not sing. You want to stay at this pace as long as you can. If you need to catch your breath or your legs start to hurt drop down a gear or two and keep going.

You want to ride for distance, the speed will come as you get stronger. Don't expect to lose weight right away. It takes time to get your legs strong and burning more calories.

As for diet, stay away from drinks with sugar, fast food, and candy. Eat apples, bananas, salads with low cal dressing. Lean meat like skinless chicken breasts and baked or broiled fish. A single 1/4 cheeseburger, a large fries, and a med coke can take 40 miles to burn off.

Go for a ride every day and keep records to show your progress.
 
Depending on your weight and riding style, you can burn between 400-1000 calories every hour. 3500 calories equal a pound. So, you can lose a pound every 3.5-8.5 hours of riding.

Of course eating junk can add 300-2000 calories per day, so that will have a bigger effect on your weight than the riding.
 
those guys gave you good estemates so no need to repeat them, but if you ride 2-3 hours per day you could lose that 10 pounds depending on how much junk you eat and your metabolism, if you get a 20 k route and do it twice a day and go on a good diet you will lose that weight before school even starts. I would recomend doing some mountain bike trails if you have any by your house, they are alot more fun than biking on the road, and time/distance flies when your having fun.
 
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