Peloton Before and After (Male): How I Lost 10 Pounds in Just 17 Sessions

Weight Loss & Diets | Written by Nathan Petitpas | Updated on 10 April 2023

A peloton before and after male photo set shows that in both photos, Tim is standing to the side but in the before picture on the left it shows him looking away from the camera, a round beer belly, and arms that are quite round, while in his after picture on the right we see him with a proud smile on his face looking at the camera with a totally flat stomach and arms that are toned.

When I first set a goal to lose weight, I would scour the internet for Peloton before and after male success stories, all of which seemed to good to be true.9 What I didn’t realize is how quickly I would relate to other men I had read about because after just 17 sessions, I had already lost 10 pounds. 

Ultimately, what helped me to start seeing results so quickly is finding an effective Peloton workout plan that was enjoyable, drawing inspiration from others who had been on the same journey (like Tim in the image above), and making some simple lifestyle changes that would help boost my health and reduce my gut.

So to say the least, I hope my story and others along side with some practical weight loss tips will do the same for you.

What’s the Most Effective Peloton Workout?

Working out is not my favorite activity in the world, so I was thankful for all the classes Peloton had for me to choose from. When trying to find the most effective Peloton workout, I tried a couple of sessions recommended to me by friends but had a hard time wanting to stick with it.

I decided that my attention span required something extremely fast-paced, which would give me little time to think about other things I’d rather be doing. When I discovered the Peloton Tabata class, I was hooked. 

While the Tabata class may not be the best Peloton class for weight loss due to it only being a 10 to 30-minute session, it definitely gives a big calorie payoff for its shorter time frame. This makes it ideal for people like me who are looking for alternatives to cycling 1 hour a day for weight loss.

The Peloton Tabata class is unique in that it consists of short surges or bursts of exercise with rest periods in a 1:2 ratio. For example, 40 seconds at maximum effort paired with a 20-second rest. These are combined into 4 minutes blocks with a recovery period for each. 

The intention of a Tabata class is to challenge the heart rate and increase excess post-exercise oxygen consumption (EPOC). EPOC is an increase in metabolism that occurs directly after exercise, and Tabata aids this occurrence and promotes the body to continue to burn calories long after the class is finished.1

I consistently burned around 550 calories per Peloton Tabata ride, but if you are aiming for a higher goal, these classes might be worth trying out:

  • Power Zone Ride – 90-minute class with the potential to burn 1400 calories
  • Pro Cyclist Ride – 30 to 45-minute class with the potential to burn 1000 calories
  • HIIT and Hills Ride – Up to 45 minutes with the potential to burn 1000 calories

If the intensity of these classes is intimidating or doesn’t sound appealing, that’s okay! Finding sessions that you enjoy is the key to staying motivated and consistent and will still lead you to become a Peloton before and after male. Any effort put into exercise will be felt by your body and the more you keep putting in, the more you’ll receive. 

How Long Before You See Results From Peloton?

When finally wrapping your head around making improvements to your health, it is discouraging when it takes a long time to start seeing the results of your efforts. Luckily, with the Peloton, I started seeing changes right off the bat.

My initial goal was to lose 10 pounds in around 3 weeks, so I had to come up with an exercise and eating plan that would help me achieve those results. I found a Body Weight Planner from the U.S. Department of Health and Human Services that helped me with my calculations.2 

Using a Planner to Find TDEE During a Peloton Before and After Male Transformation

What I discovered is that my total daily energy expenditure (TDEE), which is the number of calories my body burns doing everyday activities, bodily functions, and exercise, was 3,400 calories a day. The body weight planner took into account:

  • Starting weight
  • Sex
  • Age
  • Height
  • Daily physical activity (not including exercise)
  • Exercise-based physical activity

Because I was just starting out, I added no additional exercise activity and left the exercise goal percentage at 0 as well to find out maintenance calories. I found out that to maintain my weight, my body needed 3,400 calories per day. 

To lose 10 pounds in just over 3 weeks (because 1 pound is 3500 calories), I’d need a total deficit of 35,000 calories over the course of 23 days, or in simpler terms, around a 1,500 calorie deficit per day.

I was aiming for 550 calories burned per cycling session, so I estimated my daily calorie allowance for food at 2400 per day because I wanted to give myself some wiggle room. So, after 23 days of being in a 1000-calorie deficit along with burning 550 calories, I easily hit my goal of 10 pounds lost.

Peloton Before and After Male Results (Pictures, Results & Transformations)

As I mentioned earlier, following other men’s weight loss journeys and seeing Peloton or stationary bike weight loss before and after photos was a huge motivation. Knowing that I wasn’t the only male in the world struggling with workouts and my weight was big. 

The internet is plastered with stories of women and their progress, but men sharing these details of their life are fewer and farther between. It has been a hugely important part of my journey to find others to relate to so I can remember it is possible to reach my end goal.

Levi’s Weight Loss Results

In this picture we see Levi's before picture on the right where he is standing in a body of water beside a woman in a black bathing suit, Levi is smiling wearing blue shorts where you can see his round stomach a flabby chest, and his face is a bit round, but in his after picture on the right it shows Levi 60 pounds lighter in red shorts with a more slim smiling face, a smaller stomach and a chest that is a bit more toned.

It’s apparent in his before picture how his body is bigger and rounder but in his after picture as a result of losing 60 lbs his body is slimmer and a noticeable reduction of fats on his stomach. Source: @carpediem_501 on Instagram8

After years of working graveyard shifts, commuting, and no exercise, Levi had put on a tremendous amount of weight and was unhappy with his health and how he felt on a daily basis. He and his wife had been looking into weight loss solutions and finally took the leap and decided to purchase a Peloton in hopes of making some changes.

Levi’s Peloton body transformation didn’t happen at lightning speed, but he knew this was a lifelong journey and he was okay with fitting in little adjustments where he could. When the weight started coming off, it helped motivate him to stay consistent.

Although he struggled with injuries and illnesses during the midst of his routine, the fact that he had built riding into his routine helped him get back into cycling after healing. Not quitting or giving up propelled him forward with weight loss, continuously reaching small goal after small goal, and became a Peloton before and after male.

Gaining the endurance to be successful in distance rides and improving his Peloton rankings were additional benefits he’s gained. Even though weight loss and health were his primary motivators, reaching other milestones has been imperative in his health journey and help him keep his focus.3

Tim’s Lifestyle Change With Peloton & Noom

On the left we see Tim's before photo where he has a muffin top and stomach spilling slightly over his black pants, his waist is wide and has a facial expression of discontent, while on the right, where Tim is 50 pounds lighter, we see him standing proudly with his hands on his hip, with a very flat stomach and arms that are much more toned.

Notice how in his before picture his body is bigger and his stomach is bloated but in his after picture his body is more toned, achieving a flatter stomach as a result of losing 50 lbs. Source: @thegingerpiper on Instagram9

While Tim’s family was growing, he noticed that his waistline was growing along with it. Instead of ignoring it, he decided to implement changes into his daily life to prioritize his health for his wife and kids.

Using Noom, a subscription-based weight loss service, he began working on diet and exercise changes in his routine. Instead of huge, hardcore changes, Noom helps users to adjust their daily routines to include mindful eating and moving their bodies.

With the support of his wife, Tim added daily cycling with the Peloton for cardio and calorie burns along with calisthenics for strength training and to build muscle. Before he knew it, Tim was a Peloton before and after male and had lost 50 pounds in 6 months. He is now living a stronger and fitter life with healthy habits and is a great example for his family.4

How to Use Peloton for Best Results: Tips for a Peloton Before and After Male

The Peloton has a wide array of programs and adjustments that allow users to target problem areas or focus on an overall transformation. Familiarizing yourself with the ins and outs of the bike and all its features can help you figure out how to gain the best results.

Schedule Time to Spin

Instead of relying on motivation alone, let the Peloton app help you stay accountable. The Peloton scheduling feature on the app allows you to schedule classes up to two weeks in advance. Choose from hundreds of pre-recorded or live classes and the app and bike will notify you when your class is coming up. 

The best part is, that you can even invite friends to join you for an extra layer of accountability. Creating and sticking to a schedule, especially when others are counting on you, is an excellent way to build healthy habits.

Before using the scheduling function, I was trying to find the best time to exercise to lose belly fat, but once I began planning my workouts, I realized that any time I am scheduled to work out is the best time, because I know it will get done!

Explore Power Zones

Power Zone Training is a feature that has to be unlocked by performing a Functional Threshold Power test. This fitness test will measure your maximum output over a 20-minute time period. Once this test is complete, your results will be calculated and you’ll have the opportunity to add the option to view your Power Zones during every ride along with your other metrics.

There are 7 Power Zones that are calculated for you and are as follows:

  • Zone 1 – Very Easy
  • Zone 2 – Moderate
  • Zone 3 – Sustainable
  • Zone 4 – Challenging
  • Zone 5 – Hard
  • Zone 6 – Very Hard
  • Zone 7 – Max Effort

These zones are calculated per individual and one person’s zone 3 may vary drastically from someone else’s. The key is, during Power Zone rides, to focus on staying in the zone specified by the instructor. This will result in getting stronger, increasing endurance, and performance. 

You can filter Peloton classes by type, so sorting by Power Zone rides will display all the workouts that utilize zones. Once Power Zone rides start to feel easier, take the FTP test again to reevaluate your zones to ensure you’re getting the most out of each ride.5

Connect Your Smart Watch

While not every smartwatch is compatible with the Peloton, a large variety are, including the Apple Watch and Fitbit. Many people who use a smartwatch to track fitness and health goals will love to have all of their exercise metrics in one place.

GPS location, heart rate, workout time, and distance can all be easily tracked with your smartwatch app at the same time Peloton tracks your progress, so all your workout data will effortlessly be in one easy location.

Engage in All Peloton Has to Offer

Although it may feel comfortable to stick to cycling classes, it may be worth your time and effort to check out all the other content available to those who subscribe to the Peloton app. 

While cardio derived from riding the stationary bike is an excellent way to burn calories, other calorie-burning and strength-building routines are beneficial and might be a fresh change of pace. Peloton offers the following styles of classes that can boost overall results, such as weight loss, or more targeted results that harden muscles and give Peloton before and after legs:

  • Outdoor walking
  • Outdoor running
  • Bootcamps
  • Strength
  • Yoga
  • Meditation

When I first started working out, I would sometimes ask myself, “Does sitting after eating make your belly fat?”, then, I realized the real reason behind all my fat was lack of movement. Cycling has done wonders for me, but adding these additional classes to my routine has been a nearly effortless way to increase how much my body moves in a day.

Don’t Settle on Instructors

Just because you’ve scheduled or started a class doesn’t mean you have to force yourself to finish it if you aren’t vibing with the instructor. The great thing about Peloton is the mass amount of content they provide, so don’t settle for less than the best. 

The likelihood of sticking with workouts and continuing to exercise is finding a way to enjoy it. For some, that may be someone who is direct and intense, such as Jenn Sherman, and for others, it might be Matt Wilpers, who makes beginners feel less intimidated. 

Ultimately, taking the time to test different teaching styles and find what works best for you will make you happier and more successful in the long run.

Make Eating Well a Priority

Although it might not be everyone’s goal to figure out how to lose inches off the waist overnight, anyone engaging in a weight loss and workout routine should take a look at their diet and see what can be altered for better health and faster results.

Although this tip is not specific to the Peloton, to get the most out of your exercise bike, doing the following will only aid in a 40, 60, or 80 day Peloton before and after.

  • Eat mindfully – Instead of snacking on a whim, take a moment and ask yourself if you are really hungry.
  • Add filling foods – Eating well doesn’t mean solely eliminating foods; think about adding vegetables, whole grains, and protein to your meals to ensure you’re getting the proper nutrition and that you are satisfied and not left wanting more.6
  • Minimize added sugar – Processed sugar is lurking in many foods, so being aware of just how much sugar you are consuming each day can clue you into just how many empty calories you’re eating. Consider swapping out sugary drinks for diet alternatives as well as saving treats for special occasions instead of indulging in them on a daily basis.
  • Stay in a calorie deficit – The most important thing to remember when striving for weight loss is to eat less calories than you burn. Paying attention to calorie intake and keeping it below your TDEE is the fastest path to weight loss success.7

Losing weight and keeping it off is a struggle many men, like myself encounter in their lifetime. Regardless, this experience has given me the drive to continue the habits I’ve shared and hopefully, my story, as well as the others, can help inspire and motivate others to achieve their own Peloton before and after weight loss, male success results. 


1Laforgia, J., Withers, R. T., & Gore, C. J. (2005, December 21). Effects of exercise intensity and duration on the excess post-exercise oxygen consumption. Journal of Sports Sciences, 24(12), 1247-1264. <>

2U.S. Department of Health and Human Services. (n.d.). Body Weight Planner | NIDDK. National Institute of Diabetes and Digestive and Kidney Diseases. Retrieved August 29, 2022, from <>

3Wells, L. (2020, November 26). Carpediem_502. Instagram. Retrieved August 31, 2022, from <>

4Tim. (2022, June 9). The Ginger Piper. Instagram. Retrieved August 31, 2022, from <>

5Team Peloton. (2021, March 9). Power Zone Training on the Bike: Everything You Need to Know. The Output | Peloton. Retrieved September 7, 2022, from <>

6United States Department of Agriculture. (2020, December). DGA_2020-2025-Infographic: Make every bite count with the Dietary Guidelines for Americans. Dietary Guidelines for Americans. Retrieved September 7, 2022, from <>

7Centers for Disease Control and Prevention. (2022). Balancing Food and Activity for Healthy Weight | Healthy Weight | DNPAO | CDC. Centers for Disease Control and Prevention. Retrieved September 8, 2022, from <>

8Levi Wells (@carpediem_501) • Instagram photos and videos.” Instagram. Accessed 30 March 2023. <>

9Tim aka The Ginger Piper (@thegingerpiper).” Instagram, 13 December 2011. Accessed 30 March 2023. <>

About the Author

Nathan Petitpas

Nathan has been a fitness enthusiast for the past 12 years and jumps between several types of training such as bodybuilding, powerlifting, cycling, gymnastics, and backcountry hiking. Due to the varying caloric needs of numerous sports, he has cycled between all types of diets and currently eats a whole food diet. In addition, Nathan lives with several injuries such as hip impingement, spondylolisthesis, and scoliosis, so he underwent self-rehabilitation and no longer lives with debilitating pain.