Can You Reduce Body Fat from 21% to 14% by Walking and Cycling?

It is absolutely possible to decrease your body fat percentage from 21% to 14%, given the right approach and lifestyle changes. When you create a calorie deficit through a combination of diet and exercise, your body will start to burn stored fat for energy, leading to a reduction in body fat percentage.

Many people often lose more muscle than fat initially, especially when they focus solely on cardio exercises like walking and cycling. However, this does not mean that you should only engage in such activities. A balanced approach involving both cardiovascular exercises and strength training can yield more favorable results in terms of body composition and appearance.

Understanding how your body uses calories is crucial to achieving your goal. According to the Total Daily Energy Expenditure (TDEE), roughly 50-70% of your daily energy use comes from the resting metabolic rate (RMR) or basal metabolic rate (BMR). This is the number of calories your body uses for basic cellular functions and to maintain your life, such as the processes that keep you alive while you sleep or rest. BMR can vary significantly among individuals based on age, gender, body composition, genetics, and size. An average adult’s BMR is usually between 1200 and 2000 calories per day.

For the remaining 80% of your calorie expenditure from physical activity, cardio exercises like walking and cycling can contribute significantly. However, relying solely on such activities may not be the most efficient or effective way to lose fat. High-intensity and resistance training can provide a more comprehensive approach to fat loss and overall body transformation.

Research and expert advice suggest that while cardio exercises burn calories only during the activity, other forms of exercise, such as strength training, can burn calories both during and after the exercise. This is because resistance training helps build lean body mass, primarily muscle tissue. As the muscle tissue grows, your body needs more calories to maintain it, leading to increased calorie burn even at rest. Therefore, incorporating resistance training into your routine can enhance your fat loss efforts significantly.

To achieve your goal, consider the following steps:

Start a Resistance Training Program: Engage in simple resistance training exercises that can be done with minimal equipment. A full-body workout can be achieved with just seven exercises: squats, lunges, push-ups, pull-ups, deadlifts, shoulder press, and crunches. Many exercises can be done with resistance bands or even at home with no equipment at all. Create a Caloric Deficit: It’s essential to maintain a calorie deficit to lose body fat. This means eating fewer calories than your body burns. Track your food intake and ensure your calories are consistently below your Total Daily Energy Expenditure (TDEE). Combine Cardio and Strength Training: Include both cardiovascular exercises and strength training in your routine to maximize fat loss and maintain muscle mass.

Remember, while walking and cycling are excellent forms of exercise, they may not be enough to significantly impact your body fat percentage. Balancing these with strength training and managing your diet will lead to more substantial and sustainable progress in your fitness journey.

Key Steps to Success:

Start Resistance Training: Incorporate a simple resistance training program to build lean body mass. Aim for a Caloric Deficit: Track your food intake and ensure you are consistently below your TDEE to lose fat. Combine Activities: Include both cardio and strength training in your routine for comprehensive fat loss and muscle maintenance.