Why You’re Not Losing Any Weight in Spin Class

Affiliate Disclosure

Articles, Fat Loss


As a cyclist, have you been turned off by indoor cycling classes because they didn't have anything to do with real cycling? Are you bored to tears riding your trainer at home in the winter or when you're too busy to ride outside? Wouldn't you love to be able to take advantage of the motivation, camaraderie and energy of indoor classes to help you stay focused on your training, but you just can't face the aerobics-on-a-bike type of class? Would you like to know how to maximize your performance and technique in indoor classes? And perhaps most importantly, would you like to ensure that you're not wasting time with an inefficient workout, but rather burning calories, shedding fat, and getting as much bang for your buck as possible?

I discovered a fantastic resource this week, as an an ex-spinning instructor, I have to say that it is a must-read for anyone who wants to lose maximum fat with indoor cycling, get as fit as possible on a spin bike, and even prepare for a sport-specific event, like a triathlon or a century bike ride. If you're a spinning instructor, then you simply have not seen the whole picture until you read this book. I was blown away.

Some of the things that world-renowned spinning instructor Jennifer Sage talks about in this book include:

The mechanics of pedaling on a spin bike with a weighted flywheel and the huge implications it has on training techniques, cadence and pedal stroke

Which techniques are applicable to fitness, fat loss, and outdoor riding and which techniques you should sit out, no matter what your spin instructor says

How to select your gear or hill (resistance) and your cadence to best simulate what you do outside, adhering to the rules of “specificity of training”

13 popular movements that all cyclists (and non-cyclists alike) must avoid in indoor cycling classes, and why

How to increase your climbing skills and strength indoors

How to improve your endurance and maximize fat burning and aerobic base

How to change your program throughout the year (periodize) using indoor cycling classes

A comparison of heart rate training zone methodologies and how to choose which one works best for your specific goals

13 drills for indoor cycling classes to optimize your technique

9 high intensity interval profiles to maximize your performance

…and many more tips on how to make the most of indoor cycling classes!

No more drudgery of riding your trainer alone, no more inappropriate techniques that detract from your riding skills.  Here's to greater fitness and higher performance, both inside and outside! Anybody that is taking an indoor cycling class or spin class, as well as anybody that is teaching an indoor cycling or spin class must read this book.


You can purchase this eBook for just $19.99 and begin improving your performance today while having much more fun and burning more calories by clicking here! Keep it Real has 177 pages with 18 color photos. It was super easy to read, and made me want to go back to teaching spinning – because it can be highly beneficial, but it's just that only about 1% of instructors actually do it right! Enjoy.

Ask Ben a Podcast Question

5 thoughts on “Why You’re Not Losing Any Weight in Spin Class

  1. fat loss says:

    Excellent information. Metabolic rate also comes into play when we discuss the body and fat loss. But, excellent post. We’ll return.

  2. Bill says:

    I purchased Jenifer's E-book several years ago, and it's excellent. I'm a fairly serious road biker and I've been teaching Spinning for close to 5 years, and participating in Spinning classes for 11-12 years. I can testify that most of the Spining instructors at the gym where I teach have no idea what they are doing. I don't know where they got their certification, but it must have been off the back of a cereal box. I've read this book several times and I use it as a reference on a regular basis, when I teach Spin class.

  3. Gene Nacey says:

    Very nice article and plug for Jennifer’s new book (which I bought and read as well). It indeed a must have resource to anyone who understands the real value of indoor training for outdoor cycling. My online community (or attempt at building one) is aimed at the heart of this. We also are using Virtual Cycling DVDs to help bridge the gap between the “Indoor Only” crowd and the “Outdoor Enthusiasts”. You can check them out through the cycling fusion website also: http://www.cyclingfusion.com

  4. It sounds like jennifer really has a good program. i am the manufacturer of a new type of indoor cycle and i am going to try and reach her. if anyone wants to see how my bike the RealRyder TM ABF8 works look for it on you tube. I would love to speak to Jennifer so if anyone has her contact info i would appreciate it.


    [email protected]

Leave a Reply

Your email address will not be published. Required fields are marked *