Excercise Bike To Lose Weight

mossy464

Hi,

I've recently started to get back into working out and currently using an exercise bike at home.

I started last week with an aim of doing 5 sessions per week on the bike.

Currently these sessions are lasting 30 mins but would like to get up to 45mins or an hour per session as I get fitter.

The calorie clock on the bike says I burn around 250 cals in the 30 mins. I know these are not that accurate, and the distance im doing in the 30 mins is around 17-18 KM.

The main goal though is to lose a bit of weight but I have not really changed my diet. Consuming around 2000 cals a day.

My question is, if I continue with my current sessions of 5 per week and my diet, can I expect to lose much weight over time?

Thanks

Lumen

Sustainable lifestyle changes are what's important.

For how many years do you expect to do 5 hours a week on an exercise bike?

Buy a proper bike, cycle outdoors, then you can enjoy it for its own sake.

mossy464

Well, the exercise bike is something I got just to get me back into exercising as I had been pretty lazy for the past year or two.

I'd like to lose a stone or two, currently I weigh 14, so im hoping I can achieve this over time on the exercise bike.

Jawgap

The simple answer would be "yes" - if you've increased your energy expenditure and left your energy intake the same then you should see some weight reduction over time, assuming that your weight was stable before and not increasing.

If you could reduce your calorie intake slightly you'd see some more improvements.

Also be careful when you weigh yourself - weigh in the same time once or twice a week. Weighing yourself each day can be somewhat de-motivational as your weight can fluctuate dramatically in 24 hours because of fluid. Weighing in every few days gives you a better idea of how you are progressing.

Now, when are you getting a road bike.........:)

mossy464

Jawgap wrote: »

The simple answer would be "yes" - if you've increased your energy expenditure and left your energy intake the same then you should see some weight reduction over time, assuming that your weight was stable before and not increasing.

If you could reduce your calorie intake slightly you'd see some more improvements.

Also be careful when you weigh yourself - weigh in the same time once or twice a week. Weighing yourself each day can be somewhat de-motivational as your weight can fluctuate dramatically in 24 hours because of fluid. Weighing in every few days gives you a better idea of how you are progressing.

Now, when are you getting a road bike.........:)

Thanks for the info. Yes I have tried to make small changes to my diet like cutting out little things like, for example when I come home from work I find myself peckish before a dinner is ready so resort to a bag of taytos.

I have always been doing this but if I could cut it out along with something else and take in around 200 cals less per day it could yield good results over time.

My weight has been very stable over the past few years. Always around the 14 stone mark.

Thanks again for the advice.

ROK ON

mossy464 wrote: »

Hi,


I started last week with an aim of doing 5 sessions per week on the bike.

Currently these sessions are lasting 30 mins but would like to get up to 45mins or an hour per session as I get fitter.
my diet, can I expect to lose much weight over time?

Thanks

Lumen wrote: »

Sustainable lifestyle changes are what's important.

For how many years do you expect to do 5 hours a week on an exercise bike?

Buy a proper bike, cycle outdoors, then you can enjoy it for its own sake.

If using an exercise bike was a great way to get thin, then I would be one of the lightest guys on this forum . . . and I am not.

I use a turbo for a min of an hour 3 - 4 times per week. I could not be certain that it has helped me lose weight. (It hasnt made me put on weight either btw). I use it because I hate training in the dark, cold and wet.

Any weight that I have lost is by matching my eating to my exercise. Many believe that long steady cycles are more beneficial to weight loss as opposed to short intense cycling. Also, on a fine day, a good cycle in the countryside is its own reward> You really need to hate yourself a bit to regulalry exercise on a turbo or exercise bike. They serve a purpose, but there are better ways too lose weight on a bike.

ROK ON

mossy464 wrote: »

I have always been doing this but if I could cut it out along with something else and take in around 200 cals less per day it could yield good results over time.



Thanks again for the advice.

If you could take in 200cals less per day and expend 200 more cals per day than now, then it will only be a question of time bbefore you begin to lose weight.

mmclo

ROK ON wrote: »

Also, on a fine day, a good cycle in the countryside is its own reward> You really need to hate yourself a bit to regulalry exercise on a turbo or exercise bike.

Agree, weight loss was a big motivation to get on the bike for me and it had some effect but has worn off a bit. The benefits for the non club/serious cyclist are in health alright (cardiovascular fitness as much as weight loss) but a host of other things like basic enjoyment, cost, environment etc

I find commuting the best strategy as you don't have to "make time" for a gym etc. you mainstream it in to your life effectively

kuro_man

ROK ON wrote: »

...Many believe that long steady cycles are more beneficial to weight loss as opposed to short intense cycling.

Many believe the opposite...
http://www.menshealth.com/nutrition/interval-training-workouts

smacl

kuro_man wrote: »

Many believe the opposite...
http://www.menshealth.com/nutrition/interval-training-workouts

I think it depends on how you factor in time. If you have a reasonable short fixed period of time in which to exercise, intervals are going to be very effective. If you're not under time pressure, and can take a number of hours continuous exercise, you start burning off more calories than you would in a shorter interval session.

daithi1970

Cycling alone wont help you lose weight..here's what I did..

1. Change your diet-weight loss is 80%diet, 20%exercise if you keep the same diet while exercise,your metabolism will slow down to compensate for enery expended during exercise..you need to maintain a calorific deficit to achieve sustained weight loss.
The first big dietary change i made was eating porridge in the am. 2 mins in a microwave will do. Add a banana,raisinis or blueberries for taste.
2. Drink loads of water-it will act as an appetite suppressant
3. Focus on the pain and strain it takes to burn off 200 kCals. Then take a look at your crisp/chocolate/muffin/whatever and decide whether you really need it
4.Ease up on the drink-if you do that ,the take aways which inevitably ensue should become a thing of the past--why do you think the fast food chains are so reluctant to put the calorie counts up??
5. Do pilates,or other core work.
6. Circuit training,or spinning is also worth a go.
If all else fails,put a picture of you in your present state on the fridge door and see if that motivates you!

Best of luck,

daithi

Zippe

Hey,
I have a good guide for a diet as what to eat and when o eat it,if you or any one want it just drop me a pm with your email,I got it from a guy that specialises in training and diet,I used it and still do and it will help with recovery after training also,it's worth a look,it's just a general guide but it did help me,you need to go on measurement and not just weight loss as fat will turn to musel and you might not think your burning fat even when you are,Good luck with it,

Cheers zip,