The short answer is most definitely yes, you can 100% lose thigh fat by cycling. The reasons behind this emphatic yes are a little more complicated. Spot fat loss is a myth, your body will burn fat in quite an even fashion when in a caloric deficit. Cycling is an amazing form of exercise for losing body fat but it does not just target a specific area.
You will easily lose fat from all over your body by cycling regularly.
Fat loss from the thighs
Fat loss from a single area for a given exercise is known in fitness marketing as ‘spot fat loss’. For example ‘do lots of sit-ups to lose stubborn belly fat’ type workouts , which are sadly a fitness infomercial myth.
It is not possible to lose fat exclusively from a specific area by exercising that area. This does not mean that you will not lose fat from that area by exercise, just that your boy will burn fat stores over all as you need to.
How does fat loss occur?
Reduction in levels of body fat occurs on an over all basis when the body is put in to a net caloric deficit over time (expending more energy than you are taking in by eating across say a 24 hour period). This deficit can therefore be achieved by reducing the amount of calories you eat, getting more exercise or a combination of both.
This done consistently for an extended period will result in a loss of body fat from all over the body. That is not to say that fat comes off in a totally even manor as everyone sheds from different body areas at different times during weight loss.
Cycling benefits
The good news is that cycling is an almost perfect way to lose weight as well as many other benefits such as:
- increased fitness
- increased strength
- improved mobility
- higher energy levels
- decreased stress
- improved coordination
- strengthened bones
- lower all cause mortality
- reduced levels of depression
Another bit of good news is that cycling is super low impact and can be done with greater frequency than other more jarring workouts. Many cyclists ride every day and find it quickly becomes a major positive influence on other lifestyle areas.
What is fat and why does the body store it?
Fat is the body storing energy in times of plenty (excess calories available) to be used during lean times (not enough calories available). While this was useful for survival as we evolved as a species, in the modern world where excess calories are always available it can lead to excessive weight gain, obesity and its associated health problems.
So, how do you lose body fat and therefore thigh fat by cycling?
Cycling at a moderate pace is estimated to burn 500 calories per hour and a pound of body fat contains approximately 3500 calories. In a very unscientific calculation if you cycled for an hour every other day you would lose about half a pound of body fat per week without changing any of your calorie intake (no dieting!).
For faster weight loss
By swapping out a few unhealthy foods for more natural options and lowering your daily intake of calories it would by easy to shed a healthy and sustainable 1 pound per week of body fat. Over the course of a year this adds up to a serious change in body composition as well as the myriad other positive benefits.
As you get fitter its possible to ride at a more intense pace or for longer endurance style rides. Doing this greatly increases the calories burned and fat lost over time.
Building muscle through cycling to aid fat loss
Regular strenuous activity like cycling also builds lean muscle mass which uses more energy than other types of body weight. This means you are burning more calories even when you are not exercising. This adds to your body recommission goals.
Building Leg Muscle Through Cycling to aid fat loss
Do not worry about building too much muscle as this would be very difficult to do with even extreme levels of working out. Also as previously mentioned, muscle will aid fat loss as it burns calories even when not being used.
Think of it a regaining muscle mass that you should naturally have been carrying in the first place.
Should I cycle every day?
Once you are more experienced you can cycle every day but its recommended to ease in to this gradually. Start with every other day and build up the distance before adding more days. Unless you are already at a good level of fitness it can be easy to over train and stall your progress with an injury or ‘burn out’.
As always its best to consult a healthcare professional when starting a new fitness regimen.
What distance to cycle for weight loss?
So how far should you aim to ride? The results you get will depend on a few factors:
- The terrain you are riding
- How much you weigh
- The intensity you ride at
The more elevation (hills,mountains) in a given route the harder it will be. The more weight you are carrying (bike, body and kit) the more energy it will cost per mile. The faster you ride (more effort intensity) the more energy spent and therefore potential fat-loss.
Over all the more distance travelled on a per ride or per week basis the better. It’s best to start small and always remember to build up distance and intensity over time with adequate rest between rides.
Thigh fat loss is possible through cycling
So to answer the original title question on losing thigh fat: it is 100% possible through cycling but only as part of an over all body re composition. It’s also has many positive side effects. Cycling is healthy, fun, safe and a great way to improve your life.
Thanks for reading.
“When the spirits are low, when the day appears dark, when work becomes monotonous, when hope hardly seems worth having, just mount a bicycle and go out for a spin down the road, without thought on anything but the ride you are taking.” — Arthur Conan Doyle, British author
