Question about exercise bike?

Start with the 8K daily. Then, one day do 9K. Try to do 9 the next day, too. If you can't, you can do things like alternate 8's and 9's until your endurance is built up to the point where you can do 9 every day. Then, go for 10. Keep expanding your distance until you can do the 12 every day. Then, go for more!

HTH

Maybe you can alternate the work outs with a break in between. Try doing 8k/20 minutes one day then 12k/30 minutes the next, take a break on day three and do another 2 day stint of 8k/20 and 12k/30. Also, you didn't really indicate what type of workout you are doing. Is it the same effort all throughout the workout? I like to mix it up a bit by alternating between easy and hard with a couple of moderate efforts in between. Maybe you should try something like that. Are you getting a good warm-up before you put in your hard effort? Are you cooling down afterwards? Warm-ups and cool-downs are important and should be a part of your workout. Just a few ideas to make your effort more effective -- or at least a little less monotonous!

I also have the same predicament as you. I have an exercise bike and would like to lose weight. I do not like to go to a strict diet because I love eating. I am quite lazy to do some exercising too.

This was my gym trainer friend's advice.

Go for shorter but frequent workouts so you will not go bored during the exercise.

Do the 8k in 20 mins every morning when you wake up wherein which you had a low carb dinner the night before.

This will ensure that you have less carbs available because of the low carb dinner and the some were burnt off during your overnight sleep.

Less carbs available means more fats can be burned off during the workout.

I was able to have 3 lbs weight loss every week.

If you want to lose weight then the best bet would be to watch your diet! You will use a few calories on your exercise bike but not enough to write home about!

With regard to your execise regime, That 4k seems to be causing you trouble???? if you have the time available to do 20 mins every day, then really you should be aiming to do 30 mins a day (or as you see it - 12k)

Getting out of breath for 30mins a day seems to be the buzz phrase within the 'Get Fit' community at the moment, - I'll go along with that!

Unless you have a medical reason why you can't do 30 mins a day, I would encourage you to aim for this!

When the Summer comes, My further advice would be, to shelve the exercise bike and get a real one, to get your 30 mins in!

Best of luck anyhow!

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I tend to believe you would be better off with a plan to step up your riding, gradually if need be. I would thing that each week you could comfortably add 10 minutes to your routine.

I don't think your weigh loss will continue without continued effort. You will get used to your routine pretty quick and you will have your weight plateau.

Keep raising the bar.

20k everyday will do you better.