I’m 46 kg and 152.5m. I want to lose 1-2 kilos and I want my to flatten my lower stomach and I want my thighs to be strong coz they are all soft now. How many minutes should I excercise on the bike to acchive this in about a month?
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Start out with an easy 10 min warm up in three steps. Then pedal at 70-90 rpm with just enough resistance to get your heart rate to 85% of max and keep it there. You want to work your way up to a hour or more a day. A hour will only burn 4-6 calories so you need to eat less to lose fat.
You need to ride 350 km for each kilo. So, about 60 minutes a day.