Need advice re cardio

[dbaz74]

Bros
Trying to drop some serious body fat and big ol gut, could some of you more experienced members please give me some advice/tips and answers, if possible.

At the moment Im doing 40-50 minutes of cardio every morning on an empty stomach, 4 or 5 times a week. 2 nights a week I will go for a 4 or 5km walk with the wife.

I alternate between the bike and treadmill. Generally the workout looks like this

5 mins - steady light pace
15-20 mins - 3 or 4 sets of high intensity interval, increasing the intensity 1 notch per minute (ie: starting at say 3% incline on treadmill up to 6% and then peaking at 7% as my highest point.
5 mins - lighter pace

I do virtually the same workout but alternate the machines.

I know to lose fat I have to work towards a percentage of my optimum heart rate, whats the best way to calculate this.

Im also taking ECA on my workout days.

Any advice appreciated. Thanks Bros.
DB

[4U2NV]

Yes you need to keep your heart rate around 65-75% of your age predicted max. This is the formula to use. 220-age=MHR, MHRx65%=??, MHRx75%=??, This will give you a range to keep your heart rate.