The 7 step framework to start losing belly fat in 7 days by riding your Peloton, starts with understanding this, “Even at a recreational pace of 13 to 15 miles per hour, you burn 500 to 600 calories in one hour or about 4,000 calories per week, enough to burn off more than a pound – if you ride just an hour everyday”, says Selene Yeager and the editors of Bicycling Magazine. You now know how often to ride your Peloton to lose weight. With this understanding, move forward knowing that you can technically lose weight in 7 days, but you have zero control over where you lose this weight from. What you do have control over, is engaging in a consistent daily process that can help you burn surface level fat and eventually, over time, the health debilitating visceral fat that covers your organs in your mid section.
Significant weight loss is a long arduous road, but if your serious about it, you can learn more about it by reading The Truth About Using Pelton To Lose Bellly Fat & find out a few tips and tricks that aren’t outlined in this 7 step framework.
The 7 Step Framework To Losing Belly Fat Is Listed Below:
- Record Your Weight
- Record Your Body Composition
- Consume Complex Carbs Prior To Cycling
- Take The Functional Threshold Power Test On Day One Of Your Peloton 7 Day Challenge
- Calculate Your Power To Weight Ratio
- Ride For 30 – 60 minutes On Days 2 – 7
- Track Your Calories Burned After Every Ride
As your weight and body composition fluctuates, assess your Power To Weight Ratio. You are not only looking for weight loss, you are looking for improved body composition. Burning fat and increasing your muscle mass percentage in relation to your overall weight is going to improve your performance on the bike. Improved performance is going to lead to more calories being burned.
STEPS 1 & 2 – TRACKING WEIGHT & BODY COMPOSITION
To effectively track your weight and body composition to see that improved performance when riding your Peloton, you’re going to need to get a scale for that. Thankfully, there are scales that you can buy that gauge your weight as well as your body composition. If you want to measure these metrics every day during your first seven days, great, but you should at least measure them on day one of starting your Peloton training and then again at the end of your 7 day Peloton streak.
STEP 3 – NUTRIENT TIMING
Eating the right things at the right time is ultimately going to contribute to improved performance on the bike as well. The body coverts carbs into energy. You should eat the majority of your carbs an hour before you workout, because those carbs will be converted into energy right in time for you to use that energy during your workout. The more energy you have to use for a workout, the harder you can pedal over the course of your workout to increase your calorie burn count.
STEP 4 – FUNCTIONAL THRESHOLD POWER TEST
You’re now fueled up and ready to start riding, now it’s time to select an instructor for your Functional Threshold Power Test. Pick a Peloton Instructor that you wouldn’t mind sitting down and having coffee with for an hour, seriously. Riding rigorously for 30 – 60 minutes in and of itself is a challenge, so you don’t want an instructor whose voice sounds like nails on a chalk board and you genuinely don’t like their personality. You should be eagerly anticipating starting class, because you’re looking forward to hearing every motivational quote and engaging story that the instructor is going to share over your time together, that really makes getting through the ride that much easier.
STEP 5 – CALCULATE YOUR POWER TO WEIGHT RATIO
The rides done. You’ve done all the previous steps properly. The Peloton Bike tracked your cycling performance while you were riding, now it’s time to calculate your Power To Weight Ratio. Unfortunately, Peloton doesn’t give a Power To Weight Ratio straight out of the box, but they do give you the tools necessary to make the calculation. Peloton offers a Function Threshold Power test, which measures your power in watts over the course of the 20 minute test. Once your FTP test is complete, perform the Power To Weight Calculation as follows:
FTP In Watts / Weight in Kilograms
STEPS 6 & 7 – JUST RIDE & TRACK METRICS
On days 2 through 7, ride your bike everyday, try to maintain your power output for the duration of every ride and track your calories every time you are done cycling. How much calories did you burn over the course of the week and how much weight did you lose after week 1? Remember, 1 pound of body fat consist of roughly 3500 unused calories, if you aren’t burning at least that amount, then you need to step up the output.
FINAL STEP – REPEAT THE PROCESS FROM WEEK 2 TO INFINITY
Now on to week two, record your weight and body composition again, calculate your Power To Weight Ratio once more at the start of the week and count how many calories you burned after every ride. As long as you are seeing improvements in body composition from the perspective of improving the amount of muscle that you have in comparison to the amount of fat that you have on your body, you will eventually improve your Power To Weight ratio. This will lead to you burning more calories on every ride, and eventually, you will not only burn surface level fat, but you will get rid of the visceral fat in your mid section as well.
HOW DID IT WORK FOR YOU?
Hopefully, you’re a chiseled Peloton veteran and you only need to make a couple of tweaks to your weekly routine to hit your weight loss goals, but if you haven’t got started yet, why not? If you are still on the fence about whether or not Peloton is the right piece of equipment to help you reach your weight loss goals, check out this Peloton Bike: Full Length Review & Hidden Usability Advantages blog post. In the unlikely event that you decide to buy and you are not completely satisfied with the bike, you can return it for a full refund, minus the shipping fees. You literally have nothing to lose besides that visceral fat surrounding your organs.
Let us know how the 7 step framework worked for you. Did you lose weight?
