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Can Spinning Help Us Lose Weight?

People have different goals when beginning any new workout program or activity. Some want to build muscle. Some want to improve their heart health. But one very common theme is weight loss. Many people who begin an activity such as spinning do it because they want to lose weight, and they believe exercise will help them reach their goals. But does it?

When you look at weight loss as the simple equation it is, the clear answer is yes, spinning can help us lose weight. If you burn more calories through daily activities (including exercise) than you consume through eating and drinking, you will lose weight. Because spinning burns calories, it’s a great way to give your diet a boost and burn a big chunk of calories all at once (while providing you with several other important health benefits as well).

Besides simply burning calories, spinning can also help you build muscle. Muscle building is an essential component of any weight loss plan. That’s because the more lean muscle mass you have, the more efficiently you burn calories all day long, even when you’re at rest. Furthermore, exercise can not only help you lose weight but also help you maintain your new, lower weight once you reach your goal.

However, because people usually eat and drink far more calories than they burn through exercise, it can be a challenge to find the right balance of energy consumed vs. energy expended to keep you losing weight at a healthy pace. Here are some tips for getting the most out of your spinning workout and making sure that spinning helps you reach your weight loss goals.

1. Keep a close eye on calories.
Exercise only helps with weight loss if you don’t eat and drink enough calories to undo all your hard work. Working out often makes us feel hungrier than when we don’t work out, but what we eat can make the difference between losing and gaining. Eat plenty of filling protein, whole grains, vegetables and fruits and avoid refined sugars and carbs to ensure that your diet is nutritious and that you aren’t eating too many calories.

2. Change up your resistance.
Pedaling at lower and higher resistances has different effects on your body. Pedaling at a lower resistance, or sprinting, enhances endurance and gets your heart rate up. Pedaling at a higher resistance can help you build that muscle that’s so efficient at calorie burning. Interval training, or switching from low to high resistance, improves your glucose metabolism and helps you burn more fat during your workout. It’s also great for your heart.

3. Keep up with the tempo.
Typically, spinning classes use high-energy music so that your legs are working at the same pace as the music. It can be hard for a beginner to keep up, so focus on increasing your resistance gradually. Don’t be afraid to lower your resistance so that you can maintain the pedal stroke tempo your instructor sets, but do make sure you’re working as hard as you can. At each class, challenge yourself to add a little more resistance until you are working at the same pace and resistance as everyone else.

All of these tips will help you burn calories and fat more efficiently as you work out as well as throughout your day. It can help to have an idea of how many calories you’re burning during your workouts so that you know how many you can eat each day and continue losing weight.

Another important way to make sure your workout helps you lose weight is to choose an activity you enjoy. This is what makes spinning such a great addition to any healthy weight loss regimen. Most people find that time flies by on the bike. Because the challenge changes constantly and you’re using mental focus as well as physical (through visualization techniques), your mind stay engaged and time passes swiftly. On a stationary bicycle, you can literally close your eyes and think if you wish, something many other types of exercise just don’t allow for.

You’ll also notice results quickly. It doesn’t take long for dedicated spinners to start seeing results in the form of weight loss as well as toned, shapely legs. Noticing your thighs, hamstrings, and calves taking shape and becoming stronger is a great motivator, as is watching the number on the scale drop. And you’ll experience a natural endorphin kick that will make you feel great as you complete your workout and for hours afterwards.

At the end of the day, a workout you’ll stick with is one that will help you lose weight, and spinning is fun, challenging, and mentally engaging. In combination with a healthy, reduced-calorie diet, you’ll be seeing weight loss results in no time.

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