2 Complementary Plans To Lose Weight Spinning At Home


Amongst the thousands of diet plans that you will find on the web, there are not many that will actually work for you. What you will really need is a complete diet and workout program to help you lose that weight and go from ‘flab to fab’ in a matter of three months. A spin bike and diet plan can do wonders for your weight loss journey and your goals. Let’s see how to lose weight spinning at home!

Sunny SF-B1110 Indoor Cycling Bike
  • Features: inertia driven flywheel with a chrome rim weighs 44 lbs. Giving a smooth and consistent ride when pedaling. Chain driven mechanism simulates road bike exercise.
  • Resistance: 2-in-1 easy dial tension adjustment and push down brake offers a progressive and challenging workout. Felt pad gives smooth and even resistance.
  • Fully adjustable: the cushioned ergonomic seat and handlebars adjust forward/backward and up/down, allowing a closer proximity to the handlebar. Adjustability makes this cycle bike possible to comfortably exercise.
  • Transpiration: transportation wheels provide for easy relocation.
  • Multi position handlebars: combined pursuit bar and Aero bar design handlebars, it gives the rider numerous hand position variations.

Image of a woman spinning on a spin bike

 Tip: Remember to hydrate yourself with at least 8 tall glasses of water a day.

What you need to know before you start

There is no perfect general diet, you should not follow random diets just because people showed results in less than two weeks. Losing weight is not something that should happen over night. If you want long lasting results, it will take at least three months. Everything begins with one spin at a time. 
If you don’t eat as much as you need, your body will go into “starvation mode“, meaning that it will gain weight by holding on to fat. Calories are very important, you can calculate them using any calorie calculator. In order to lose weight and to be healthy you only need to cut a maximum of 500 calories per day. 
If you want to go an extra mile, you can get an application which will calculate all the calories you eat everyday.  There are plenty of them in the App store. The best way to figure out which app fits you is to go for the one who includes everything about the products you are using. 
Another important thing is to stay hydrated. Drinking water will help you eliminate toxins, retain less calories and it will help your overall condition. You could also figure out how much water you need to drink to lose weight by doing some easy calculations. 
To help you lose weight spinning at home we came up with two solutions which combined will show the desired results.

1. The Diet Plan

Here is a typical diet plan that you can follow. Feel free to make it yours by adding new aliments to your list. Don’t forget, always make sure that you eat enough to exercise properly. After your workout, don’t eat for half an hour and let your body cool down. Afterward, you can mix up your meals but remember to stay away from carbs and fats after 6:00 PM. 


  •  7:00AM – Wake up

2 Glasses of Warm Water

  • 7:15AM – A cup of green tea with stevia and lemon.
  • 8:00AM – Breakfast

1 Banana, 1tbsp Flax Seeds, 5 Almonds, 1 Cup Raspberries, 1 Cup Spinach, 1 Cup Almond Milk made into a smoothie

  • 10:00AM –Morning Tea

Green Tea With Stevia and 2 Wheat Crackers

  • 12:30PM –Lunch

Lettuce, Tomato, Feta Cheese, Avocado, Onions, Carrots, Cucumber, Cabbage etc. with Clear dressing, in a tortilla/ 2 Slices whole wheat bread

  • 4:30PM – Evening Tea

Green Tea with Stevia OR Lemonade with Stevia

  • 7:30PM – Dinner

Light Salad and Clear Soups

Image of a woman looking at fruits

This is a general diet plan that you can mix around according to your preferences. It has a fair estimation of portion sizes and foods that you can eat as well. The basic idea of the diet plan provided is to ensure that raw fruits and vegetables are consumed among dairy products and carbs.
The magic that will help you lose weight happens when you combine a good spin workout into your lifestyle along with a healthy diet plan.

Spinning Crank it Up DVD
  • This Interval Energy Zone Ride is an unbeatable way to get into the best shape of your life
  • Led by Spinning Master Instructor & professional cyclist Josh Taylor
  • Push yourself to the next level
  • Also includes chapters on: Set-up and safety and Spinner bike assembly
  • Approx. 67 minutes

 2. The Best Spin Workout Plan

Before starting any workout plan, do a few rounds of easy exercises. Stretching helps your muscles stay strong, healthy, and flexible during your workout sessions. It is also recommended to stretch before lifting heavy objects. At the end of your working sessions, you should also do some stretching to avoid muscle soreness

Interval training is one of the best ways to lose weight. So, when you get on your spin bike for a workout, make sure that you follow this interval-training program to lose weight spinning at home. 

While spinning in an interval-training program your heart rate is abruptly increased and decreased, making the activity highly beneficial. This intense program can be followed with the plan below.

Image of exercise effects based on the heart effort


  • 0-4 Mins: Warm up at Moderate Speed (80 RPM)
  • 4-8 Mins: Seated Spin (1 Min) + Standing Spin (1 min) at Moderate Speed (80 RPM)
  • 8-11 Mins: Seated Spin at Fast Speed (100 RPM)
  • 11-12 Mins: Standing Spin at Fast Speed (100 RPM)
  • 12-14 Mins: Seated Spin Gradually Increase Speed (50-70 RPM)
  • 14-17 Mins: Standing Spin at Slow Speed (50)
  • 17-26 Mins: Repeat from 8 – 17 Mins at Slow to Fast Speed (40-100 RPM)
  • 26-28 Mins: Standing Spin at Extremely Fast Speed (125 RPM)
  • 28-30 Mins: Cool Down at Moderate Speed (80 RPM)

This spin routine might strain you out and it is essential that you get enough water during your workout. You should also sleep for at least 8 hours at night. An average person loses about 12 calories a minute with this spin plan. Within a matter of weeks, you are bound to see a difference in the shape of your legs and butt.

 The Spin and Diet Magic

The effectiveness of the spin routine is one, which will aid in blasting fat as well as sculpting your body to the fabulous shape that you would cherish. The diet plan helps in reducing the amount of unhealthy fats and carbohydrates consumed. Any fitness expert’s advice is that the number of consumed calories should be less than the number of calories that are shed. With this in mind, the spin plan can be followed with the diet plan provided or a similar plan. Every session on the spinner will ensure that you lose 250-300 calories when the plan is followed. There are also several other benefits of a good diet/spin plan. Your overall cardio-vascular fitness is looked after when you follow a good spin diet plan. The chances of being victim to several chronic diseases, hypertension, heart disease, diabetes, etc. can be avoided with a healthy diet spin program.
Don’t forget to take a break now and then. If everything goes according to plan, you can also add a cheat day every once in a while. Also, feel free to share your experience about losing weight spinning at home in the comments! 

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6 thoughts on “2 Complementary Plans To Lose Weight Spinning At Home”

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