My goal is to lose the decent amount of flabby body fat percentage all over my body, I'm currently 19 years old, 69.8Kilos & 170 center meters tall.

This week I've been doing 15KLM's after breakfast & another 15LKM's shortly after lunch just a few hours before dinner. Averaging 30-33KLM a day. My pulse is around 140-170 depending on how hard/fast I'm going for the full 30KLMs. There are 8 resistance levels, I run the full 30k+ on resistance level 4 & notch it up sometimes during the run to pretend I'm going up a hill or something like that.

The bike is telling me I lose just over 700 calories for 30KLMs with a pulse averaging 140-170...is this in fact somewhat accurate?

Is my distance okay?

Is my resistance levels okay?

Is my pulse okay averaging 140-170?

Will I lose body fat percentage doing this as my exercise?

I know that most of the deal with body fat % loss is what you eat...don't worry about that...I'm eating small portions of foods throughout...mainly fruit/ healthy cooked meat/chicken & a small-medium size bowl of All-bran in the morning, some breads etc. I don't eat chocolate or ice cream or chips or any junk food & I don't over-eat the healthy/carb foods. I have a lot of water & sometimes diet coke (the zero calories one only)

So my food plan is good, just wondering if my exercise plan is going to help with it?

By the way I don't drink or smoke.

Without going into details, to compute the target heart rate, use this forumla:

1. 220 - age = max heart rate
2. (Max Heart Rate - Resting heart rate) * % Intensity + Resting Heart Rate


So for you:

220 - 19 = 201 = max heart rate
I'm going to say your resting heart rate is 80 - 90, so 88. And I'm going to say 60 % is your intensity rate.
(201-88) * .60 + 88 = ~156

So your heart rate is good, but try to keep it a min of 156 for at least 20 minutes.

Thats really good to hear Dallen, I've been keeping a straight 155-165 doing 40KM+ on the tension level 5 out of 8 setting. My work out for today looked like this. Last Saturday I was 71.00KG, weighed in this morning 7 days later and I'm 69.2KG. Been doing this exercise bike riding thing for 1 week now. I feel so much better & I don't get bored doing it with my own style of music pumping loud as ****!

Total!
Time - 96minutes
Distance - 41.02KM
Calories - 935
Avg Pulse - 155-165



I did 20.20KM after breakfast (medium bowl of all-bran) at 8:30AM, then had a banana and water then did another 21.80KM at around 10AM, then had an apple + diet coke (zero sugar/zero calories)

I'm done for the day , next portion of should be at probably 2pm'ish.