How to Reduce Belly Fat on a Collapsible Stationary Bike

When it comes to weight loss, belly fat is one of the most stubborn areas to target. But with the right approach, it’s entirely achievable. If you’re looking for an effective and space-saving way to flatten your stomach, a collapsible stationary bike might be your perfect fitness companion.

In this article, we will show you how does cycling burn belly fat, how to reduce belly fat on a collapsible stationary bike and the best indoor bike for weight loss: Tousains foldable exercise bike.

Why Is Belly Fat Hard to Get Rid of?

One of the major factors that influences belly fat is hormones. Susie Rucker, a nutritional therapist at Rucker Nutrition and Body with Soul in Singapore says in Healthhub that cortisol (the stress hormone) is the key hormone that drives weight gain, particularly around the abdominal area. It can lead to fat storage around the abdomen when stress levels are elevated.

Another factor is lifestyle, which many people might have noticed. Sitting for a long time and lack of physical activity can lead to fat accumulating around the stomach.

In addition, metabolism also plays a significant role. As people age, metabolism tends to slow down, making it harder to burn calories and lose fat, especially in the abdominal area. Therefore, it is necessary to adjust workout intensity and duration to achieve your goals. 

Finally, there’s a factor that many people could ignore: genetics. A study shows that the majority of inter-subject variance in central abdominal fat in non-obese individuals is due to genetic factors.

All of these show that if you want to lose belly fat, you should pay attention to many factors instead of merely exercising.

How to Use a  Collapsible Stationary Bike for Belly Fat Loss

Does cycling burn belly fat? Absolutely! There are many weight loss benefits of stationary bikes! Offering a low-impact workout, this machine is perfect for those who care about their joint health while exercising. With various resistance levels and adjustable height levels, this machine gives you the flexibility to customize your workouts. So, how can you use a stationary bike for fat loss, particularly your belly fat?

Varying Workout Intensity for Fat Burning

Steady-state cycling: A moderate pace over a longer period is perfect for burning calories consistently. A 30-45 minute session at a moderate pace on your foldable exercise bike helps you burn calories and improve your endurance. For fat loss, aim to do this around 3-4 times a week.

High-intensity interval training (HIIT): To maximize your calorie burn, a HIIT workout is one of the best choices. It allows you to burn a large amount of calories in a short time. For HIIT on a collapsible stationary bike, you should alternate between short bursts of intense pedaling and slower recovery phases. For example, try cycling hard for 30 seconds, then slow down for 90 seconds, and repeat for about 15-20 minutes. For an effective and safe workout, try to do HIIT 2-3 times a week and increase the resistance levels as you get familiar with this machine.

If you are a beginner, start with steady-state cycling and then incorporate HIIT workouts to maximize your results. Remember to warm up before exercising and to stretch afterward for about 5 minutes to prepare your body and reduce the risk of injury.

Keep a Healthy Diet

The key to reducing fat, including belly fat, is to create a calorie deficit, which means that you should burn more calories than you consume. A healthy diet does a greater good to your belly fat loss journey. To eat healthily, you should bear these tips in mind: 

• Focus on protein and fiber: lean protein (fish, eggs, soybean) and high-fiber foods  (vegetables, fruits, whole grains, legumes) keep you full and help with muscle retention.
• Cut down on sugary foods & refined carbs: avoid sugary drinks and unhealthy processed snacks. Choose whole grains like oats, quinoa, and brown rice instead.
• Stay hydrated: drink plenty of water throughout the day. Water can help reduce appetite and make you burn more calories.
• Limit alcohol & processed foods: alcohol contains empty calories and disrupts fat metabolism.

Incorporate Other Exercise

While cycling primarily targets the lower body, combining your workouts with other forms of exercise can help accelerate fat loss. Try to do ab-targeted exercises like planks, crunches, Russian twists or leg raises to engage your abdominal muscles specifically. Moreover, doing the same workout repeatedly can lead to a plateau. To burn your belly fat effectively, try to increase the intensity and vary your workouts.

Get Enough Sleep and Be Positive

Getting enough quality sleep is crucial for reducing belly fat. "Inadequate sleep disrupts hormone levels, which dysregulates one’s metabolism and makes individuals hungrier,”says Rob Oh, MD on Stanford. Aim for 7-9 hours of sleep each night to support your metabolism and recovery. Additionally, maintaining a positive mindset and managing stress can lower cortisol levels, which helps prevent excess fat from accumulating around your midsection. 

Stay Consistent 

To get a flat stomach with a collapsible stationary bike, it is essential to stay consistent. It’s recommended to use your collapsible stationary bike for 30-45 minutes at least 3-5 times a week. If you find a 30-minute workout challenging, try to shorten the duration and reduce food intake. Even a 15-minute session is better than staying still!

Track Progress and Stay Motivated

Using a fitness tracker or an app can help you monitor your cycling sessions, calories burned, and progress toward your goals. This could give you a sense of accomplishment and help you stay on track. Setting realistic goals and gradually increasing your workout duration or intensity. Don’t forget to celebrate small victories along the way, like increased stamina or improved muscle tone.

Conclusion

How to reduce belly fat on a collapsible stationary bike?  Well, due to many factors, belly fat is difficult to lose. But if you stay consistent, add intensity over time, keep a healthy diet, record your progress, and set realistic goals, you can finally make it. In addition, the machine itself can also play a crucial role. If you are looking for the best indoor bike for weight loss, Tousains foldable exercise bike will be a great option. With 8 magnetic resistance levels and 6 adjustable height levels, this machine provides a tailored and quiet workout. With the backrest, it allows you to switch between casual bicycling to a more intense workout. Pick this machine at Tousains right now and you can save 30%!