cycling can reduce fat, but you know how long it takes to lose 1 kilogram of pure fat?

I know that cycling can reduce fat, but you know how long it takes to lose 1 kilogram of pure fat?

Can I lose 1 kilogram of pure fat by riding 80 kilometers?

Many riders rode for 80 kilometers on weekends and felt that they lost 4 or 5 pounds after riding. As a result, I ate a few more meals at dinner, not only immediately returned to the original shape, but also heavier than the original.

Well, it must be that the electronic scale is broken!

Really lose 1 kilogram of pure fat, not water or other things, how far do you have to ride?


“It's hard to be precise about weight loss.” Adam Carey, a doctor at Oxford University, has been running a health management agency called CorPerformance in London for 11 years. “But there is an empirical formula here, the energy consumed by the rider = cycling. Power × time × 3.6, if your riding power is 200 watts / hour, you consume 200 watts × 1 hour × 3.6 = 720 calories in 1 hour."

Greg Whyte, a professor of sports science at Liverpool's John Moores University, gave the answer to the second question: "About 9 calories per gram of fat. Remove other ingredients such as water, 1kg of fat. 780g is pure fat, so 1kg of fat can provide 7800 calories."

Taken together by two experts: losing 1 kg of pure fat requires at least 10.83 hours, which is 10 hours, 49 minutes and 48 seconds.


Suppose your riding route is all Daping Road, there is no ups and downs, the weather is not windy, calculated at a average speed of 25km / h, which means burning 1kg fat, to ride 270.75 kilometers. Note, however, that the data currently available has an important premise: 100% of the source of exercise energy is fat.

In actual exercise, carbohydrates, protein, and fat all provide energy to the body. Under normal circumstances, 50-60% of the energy required by a person comes from carbohydrates, 25%-30% comes from fat, and 10%-15% comes from protein.

The three nutrients of the human body are simultaneously energized, but the fastest and most important source of energy is sugar (carbohydrate). In a slow, steady breath, allow sufficient time for the fat-preferred protein to be converted to glycogen and then energized. If you are in intense exercise, you will lose muscle (protein) and then fat. This is why many people lose a lot of muscle during the process of losing fat, but they don't really lose fat.


The following two methods can help you control the breath exchange ratio during riding to increase the fat burning rate:

Intermittent riding

Rest for 2-3 days after a short, high-intensity ride, then repeat. This method can increase a person's metabolic rate and allow you to burn fat when you are not riding. It's an efficient, but also a drawback, because short, high-intensity cycling can consume your muscles.

2. Fasting riding method (this method is recommended to operate better on the riding platform)

Cycling for 4-6 hours in the fasting state can also increase the fat burning rate, ie, do not consume any calorie-containing food or drink before riding and riding, and maintain medium-intensity riding. This method is time consuming and requires a controlled diet, but the effect is more stable.

According to the above method, most people's energy sources will be 20%-50% from fat.

Going back to our initial question, how far does it take to lose 1kg of pure fat?

Calculated by the minimum standard, 20% of the energy consumed by each ride comes from fat, then you need to ride 5 times to consume 1kg of fat, which is 5×270.75=1353.75km.

It seems that this matter is not simple.


Write by: Alisa Huo


Skype: alisa.huo