With an understanding that belly fat can raise health risks, the next question is: What can reduce belly fat in particular?
Despite thousands of magazine cover lines that promise “proven” ways to whittle your middle, spot reduction has never been—and most likely will never be—a realistic possibility, according to Ryan Glatt, C.P.T., personal trainer and brain health coach for the Pacific Neuroscience Institute at Providence Saint John’s Health Center in Santa Monica, California.
“Although targeted fat reduction would be nice, that’s simply not how the body works,” he tells Bicycling. “Often, it can seem as if you’re lowering fat in a specific area more than others, but that might be because it’s a more noticeable place, like the belly or hips. What’s really happening is that you’re lowering fat throughout the body, and you may be building muscle at the same time.”
An activity like cycling, which combines strength and endurance, can prompt metabolic changes by increasing (or maintaining) muscle mass while burning calories. That means not only can you address your midsection with regular rides, but you can also improve your overall body composition, too. In fact, research backs up the idea that cycling can help reduce body fat, particularly in those who are overweight or obese.
But there are also some key strategies that can help boost those benefits.
How can you increase the fat-burning effect of cycling?
Implement Interval Training
Do 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. Numerous studies have found that high-intensity training significantly reduces total abdominal fat, including dangerous visceral (belly) fat more effectively than lower-intensity exercise.
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There are endless ways to do interval training. One simple example: First, warm up for 10 to 15 minutes. Then, pick up your effort so you’re working hard (aim for a 9 on a scale of 1 to 10—you should be breathing hard, but not gasping) for 30 to 60 seconds. Go easy for one minute. Repeat for a total of 5 times, and then cool down for two to three minutes.
2. Focus on Endurance
With an understanding that belly fat can raise health risks, the next question is: What can reduce belly fat in particular?
Despite thousands of magazine cover lines that promise “proven” ways to whittle your middle, spot reduction has never been—and most likely will never be—a realistic possibility, according to Ryan Glatt, C.P.T., personal trainer and brain health coach for the Pacific Neuroscience Institute at Providence Saint John’s Health Center in Santa Monica, California.
“Although targeted fat reduction would be nice, that’s simply not how the body works,” he tells Bicycling. “Often, it can seem as if you’re lowering fat in a specific area more than others, but that might be because it’s a more noticeable place, like the belly or hips. What’s really happening is that you’re lowering fat throughout the body, and you may be building muscle at the same time.”
An activity like cycling, which combines strength and endurance, can prompt metabolic changes by increasing (or maintaining) muscle mass while burning calories. That means not only can you address your midsection with regular rides, but you can also improve your overall body composition, too. In fact, research backs up the idea that cycling can help reduce body fat, particularly in those who are overweight or obese.
But there are also some key strategies that can help boost those benefits. How can you increase the fat-burning effect of cycling?
Do 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. Numerous studies have found that high-intensity training significantly reduces total abdominal fat, including dangerous visceral (belly) fat more effectively than lower-intensity exercise.
Advertisement - Continue Reading Below
There are endless ways to do interval training. One simple example: First, warm up for 10 to 15 minutes. Then, pick up your effort so you’re working hard (aim for a 9 on a scale of 1 to 10—you should be breathing hard, but not gasping) for 30 to 60 seconds. Go easy for one minute. Repeat for a total of 5 times, and then cool down for two to three minutes. 2. Focus on Endurance
There’s a reason you don’t do interval trainin