2wheels2freedom

Right now I do between 10-15km per day, Am I not doing enough or will I see some results from this? I'm basically trying to lose some fat and tone my legs.

gigantor

So at most, 10 miles per day?

For one it depends on the intensity. Next, I would say at high intensity, the most you're burning off is 2-300 calories. Lastly, your diet comes into play here (essentially how many calories and what kinds of foods you eat).

To compare, I burn about 1500 - 2000 calories a day riding 40-60 miles 5 to 6 days a week. My diet consists of eating small and medium sized meals, all throughout the day.

I fluctuate 3-4 pounds post ride / post bathroom, but gain most of it through hydration and eating. My weight remains constant within 3-4 pounds.

Spoonrobot 

Depends on a lot of things. Terrain, intensity, starting body composition and so forth.

Generally, for a averageish person, that mileage isn't really enough to make any big changes in physique or muscle tone. Diet is going to be a bigger effect on the former and going to a gym will have a bigger effect on the latter. Read page 32 of this for a decent overview of riding and fat loss.

2wheels2freedom

I'm a pretty small guy and was pretty lazy for a long time.. I just got a beer belly I'm looking to get rid of.. There is NO way my legs could do 40 miles right now.

Scrodzilla

Wait...you're Canadian and you want to get rid of your beer belly? Good luck with that!

bfloyd6969

I'm working on my beer belly right now

2wheels2freedom

So basically until my legs are able to do 40miles, I wont be burning **** all? or gaining any muscle?

bfloyd6969

Any exercise that wasn't done before will be burning calories. Yes, you will still benefit by riding even 10 miles a day, if you haven't done that before.

Keep in mind that weight loss is based on burning more calories that you take in. You will need to change your eating lifestyle if you want to loose and keep off the weight. Like I said, you will notice some improvement, but eventually it will come to a stop (weight loss). If that point is where you want to be then great. However, if you want to loose more then you will need to either consume less calories, or burn more by riding more.

Spoonrobot 

Depends on intensity.

It's less about the mileage and more about the time. If you spend a half hour (figure you can go 16-18mph) riding at a moderate/high intensity you're going to be creating a good environment for muscle growth, fat loss and cardiovascular fitness. Over time your body will adapt to this and you will either need to increase the intensity or time to maintain the same potential for growth.

To lose fat, diet>anything else.

gigantor

If you want to burn the stomach, you need to work the body overall. Core exercises are especially important.

Don't just bike. Think of your entire body as a fat burning machine. Each muscle group is a fat burning engine. Your best bet will be to hit the gym and exercise compound muscle groups. Over time, considering you adhere to your regimen, you will notice your gut decrease in size.

And as others here mentioned, work under a calorie deficit. Do not go over 500 per day. Stick to it and stay disciplined, and don't be too ambitious too early. Work your way up to avoid burning out.

Spoonrobot 

<500 calories a day is going to lead to failure. That is bad advice.

Much better to change your diet exclude most carbs and sugars while still taking in a healthy amount of calories as well as exercising moderately.

yummygooey

<500 calories a day? how is possible?

Sherblock

maybe like a piece of lettuce, half a tomato, and some walnuts?

Nagrom_

It also incorporates calories burned. If you eat 2000 calories in a day, and burned 1500, you're at 500.
If you strictly ate 500 calories a day, you would probably die in a month.

Also, I'd recommend setting the bar higher.

yummygooey

o i see, that makes sense. when i was cutting weight for rowing, it was pretty hard for me to keep it below 2000 calories... granted, i was living in a dorm and eating garbage at best for every meal.

Nagrom_

As the cliche broke college student, I live on garbage. I still can control my weight without issue. First semester, not going to lie, 85% of my meals probably came from McDonald's.
That being said, I set my calorie intake at ~1400, and found it pretty easy to stay under.
Count your calories. It's really easy. Do it on paper/smart phone, whatever for the first month or so, then its all pretty much mental.

And back on topic: I was ~195 at the start of the semester. I'm ~180 now. This was without time for any real exercise. Riding your bike isn't going to do it all for you.

2wheels2freedom

I'm 145 lbs, not looking to lose weight, just to burn the little fat I do have.

Spoonrobot 

Minimal sugar. Minimal carbs. Light/moderate exercise.

If cycling is going to be your chosen exercise, read the link I posted. For an individual of reasonable height/weight fat loss may be better achieved by a different activity.

LesterOfPuppets

Ignore distance. Get two hard 1-hour rides and three easy 2-hour rides in a week, two days off.

Get on some routes that roadie geeks roll, try to keep up with them. Do some hill repeats. Either way, you'll get worked.

A 10 km day doesn't really count. You can ride that far on a rest day if it's a flat 10km. Helps keep the legs loose.

IthaDan 

More.

yummygooey

I lost five pounds this semester (beer weight) by riding as much as I could (930 miles in ~4 months, not even as much as I wanted).

I was 147 at the beginning of the school year, hit up to 155 early this semester and am now back down to 150. I would be stoked to get back to 145 this summer 'cuz that was the weight I was at when I was competitive in sports.

Nagrom_

I'm hoping to cut 15lbs this summer. It's a long shot, but I'd love to be 165. Get my power to weight ratio up. I want to get at least a thousand miles down over break.


at least.

gigantor

Haha... I think you guys misunderstood.

I mentioned working under a "calorie deficit". So, whatever you eat normally, minus 500. Take into consideration that is the most one should cut their intake per day.

Example : If you eat 2500 a day, cut it down to 2000... You might be able to cut it down more if you are eating more than your body needs on a daily basis. That will just contribute to weight gain.

gigantor

You know, some people would say this is foul and you are a terrible person...

But I think they don't understand counting calories. Fast food is fine in moderation. Just avoid the fries and the soda.

JuiceWillis

Interval training on an empty stomach for 30min 3-4 times per week and watch the fat melt off. If I am riding more than 20 miles I bring some fruit and figs to eat. Mix up some endurance and short bursts of intensity and you will definitely drop weight.