Running vs Cycling for Fat Loss - What’s More Effective?

The best exercise is the one you enjoy the most and can stay with. It doesn't matter the results.

Was a runner for several decades. I definitely lost a lot, primarily MY KNEES!!! Bike for me and my metal knees now.

I can run for 40-60 mins without straining myself at a moderate pace. I can bike for 2.5-3 hours without straining at a moderate pace. So volume wise, I can burn way more calories on the bike without risking an injury due to overuse.

I legit haven’t been able to run since the summer & I started gaining weight. Ironically I switched to indoor cycling… back on a low carb protocol & calorie deficit but man I would love to run again! My body won’t allow me to anymore! It always slimmed me down the best out of any other cardio session 😩

I'm currently doing a 7 day water fast with light cycling. thanks for all the knowledge you have shared over the years!

We tackled assembling the bike as a family project. youtube.com/post/Ugkxzg0clhbtRf2gGxPkVETFKJJKGqdso… The package is heavy, but I have 2 teen boys that were able to move it. The written instructions were great- we didn't need to watch the videos, but it was good knowing that the option was there if we needed it. After we were able to get it set up, the boys each rode 3 miles and I rode 8 and the bike stayed quiet. The display is easy to reset, and you can put it on whichever setting you are using (time, distance, calories, etc). I will say that my butt is a little sore from the seat, but that could be because I haven't rode in a while. While it is comfortable for me, it was not comfortable with the seat position for my friend (could not move the seat back far enough and he slightly looked like a kid riding a tricycle that he had outgrown). He also said that the seat hurt his manly parts. We are going to look for a different seat that will be compatible with this bike for him.I did purchase the Wahoo Cadence sensor and strapped it to the crank of one of the pedals. This will sync with my Apple Watch, iPhone and will import data in to my Health app. Wahoo does have other sensors available other than cadence. I can also keep either my phone or my iPad on the display and they both feel pretty secure.

Thomas, I want to thank you for all the information you give us! Your transformation is motivation for me to become the physique I wish to have and again, thank you for helping me achieve this dream! Cheers Thomas!! Happy New Year!

It's neither of these. Jump roping is king! Jokes aside, jump roping is super underrated and can be done literally anywhere which makes it perfect for people with a tight schedule. Incredible high intensity exercise

I've been running 🏃‍♂️ for decades but the effects are more negative than positive I'm not able to express here what I've experienced ! My only advise is WALK DON'T RUN!

What an excellent video, Thomas! THANK YOU!

Your videos always give me the motivation to get off my ass and go work out like rn🔥

Running is my go to. I am 47 years old and have lost 95 lbs of fat. I run half marathons once a month and about 80 miles per month. With a balanced diet and cardio + resistance training I have managed my overall weight and health. 👍🏻

Been doing both a lot, I feel like biking targets the fat burn zone heartrate way longer than runs

The disadvantage of running is that it wears down your joints and most people cannot keep running for as long as their muscles would allow because their cardiovascular system gives up too early. Especially for older people, running will not burn as much fat as they cannot run that long or that hard in HIIT. If you do HIIT on a bike, your joints are not suffering as much as there are no real impacts but a more or less smooth movement. World class cyclists burn up to a whopping 8.000 calories during a stage.

Your are 100% right when you said "COMBINE"! Thats when i lost the most fat weight. Thanks for content.

Yep this is so key along with everything concerning diet and timing....an area in fact I should pay more attention to but it is also important to know our limits and at the moment I have recovering knees from a previous activity and so I will have to enhance the exercise, HIIT and continuous part to burning visceral fat when I am well rested and ready to be beat up again, like most things it's a process...thanks for today's motivational reminder and area of focus.

Thank you so much for all your help!!! I’ve been following your guidance since 2017 and Fasting and low carbs have changed my physique. I’m 52 and I was able to recomp. I have more muscle than when I was younger. Last year I started running again. I would love to hear more about what you do as far as long distance running and fasting. I’m afraid to fast on running days because I don’t want to lose my hard earned muscles. I love your new cook book and ordered your IT book.

I can say from experience that running really cuts up the whole body. I never looked better than when I was running routinely. As with any exercise you gotta get over that mental road block. It takes time and discipline.

I've noticed my breathing is strengthened as I do cycling. It gets my breathing high, and I can concentrate on taking deep, full breaths while I am cycling more so than when I am running, because cycling is a lower stresser. And this strengthening of my breathing subsequently benefits me when I am running. So, the two forms of conditioning sort of work synergistically with each other. It may be of benefit, once done with strength training, to hop on the bike for 20 minutes, then go over to the treadmill and run a mile. You can get the benefits of all forms of training.

I think you missed the mark here. If you do HIIT on a bike you can push more power (without nearly the impact) than you can unless you’re sprinting to the max up a hill while running. I’m a spin instructor and a runner, and I push much more power on a bike in a HIIT class unless I find a mountain to run up. I do think you’re right about how you need to use more of your body to run, I just do t think it’s as easy to hit the same intensity for the same duration without destroying your body like you can on a bike.