4 Ways to Burn More Fat Through Cycling

Even the seemingly “skinniest” pros in the peloton strength train to improve their power-to-weight ratios. Strength training builds muscle, which is more metabolically active (aka burns more calories and fat) than fat tissue and it stimulates anabolic hormones that help you burn fat as well as build muscle. Hit the weights twice a week. Whether you lift lighter weights for higher repetitions or heavier weights for lower repetitions, the weight you use should be taxing enough so you the last rep is very challenging. Two moves every cyclist should master:

Squat: Stand with your feet hip to shoulder-width apart and toes pointed slightly out. Hold weights at your shoulders or down at your sides. Push your butt and hips back as if you were sitting in a chair and lower down as far as possible while keeping your weight on your heels. Return to the starting position and repeat.

Deadlift: Hold a barbell in front of your thighs, arms extended, palms facing in. Keep your back flat. Hinge at the hips and lower the weight toward the floor, allowing your knees to bend slightly. Keep the weight close to your body and lower it until your upper body is almost parallel to the floor. Contracting your glutes, push your hips forward to raise yourself back to the starting position

(For a full-body, fat-burning routine that will improve your performance, check out Maximum Overload.)

Check out these bike-strength workouts:

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