Cycling Twice a Day for Weight Loss


I have gained six pounds over the holidays. I'm determined to lose these six pounds in five weeks or sooner. Clean eating is also in the plan. A 20-minute quick morning bike ride indoors and an early evening outdoor 45-60-minute cycling session is what I will attempt five days a week. I believe I will achieve my goal, and read why this is possible below.

Cycling twice a day can be an effective strategy for weight loss, especially when combined with a balanced diet and other forms of exercise. Here are some considerations and tips to keep in mind:

  • Calorie Deficit: Weight loss ultimately comes down to burning more calories than you consume. Cycling can help you create a calorie deficit, especially if you're cycling at a moderate to high intensity.
  • Intensity and Duration: The intensity and duration of your cycling sessions will play a significant role in how many calories you burn. High-intensity interval training (HIIT) can be particularly effective for burning calories during and after your workout.
  • Variety: Mix up your cycling routine to keep it challenging and engaging. This could involve varying your route, incorporating hills or intervals, or trying different types of cycling such as road biking, mountain biking, or indoor cycling (spinning).
  • Rest and Recovery: Ensure you're allowing your body enough time to rest and recover between cycling sessions, especially if you're doing intense workouts twice a day. Overtraining can lead to injuries and burnout, which can derail your weight loss efforts.
  • Nutrition: Pay attention to your nutrition to support your weight loss goals and fuel your cycling sessions. Aim for a balanced diet that includes plenty of fruits, vegetables, lean proteins, whole grains, and healthy fats. Stay hydrated and consider refueling with a mix of carbohydrates and protein after your rides to support muscle recovery.
  • Consistency: Consistency is key when it comes to weight loss and fitness goals. Make cycling a regular part of your routine and stick with it even on days when you might not feel like exercising.
  • Listen to Your Body: Pay attention to how your body feels during and after your cycling sessions. If you're feeling excessively fatigued or experiencing pain, it's important to give yourself adequate rest and recovery time.
  • Consult a Professional: If you have any underlying health conditions or concerns, it's a good idea to consult with a healthcare professional or a certified personal trainer before starting a new exercise regimen, especially one as rigorous as cycling twice daily.

Cycling videos for weight loss

If you don't have a bicycle or you don't ride outdoors, I have some exercise videos you can follow to challenge you every time you exercise. I provided different levels, and remember if you cannot do the entire video, do what you can and increase your workout time by ten percent each week or every two weeks.

Recumbent bike videos

Spin Bike Videos

Stationary bike, road bike & spin bike videos

Remember, weight loss is a gradual process. Consider cycling twice a day for a few weeks and then decrease to once a day. Consistent cycling, and healthy nutrition, can help you achieve your weight loss goals over time.