What are the best ways to burn fat?

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Run like you're being pursued by people with semi-automatic weapons.

If I can messure my heartrate and percentage of max heartrate (max is 220 beats per minute minus age, if I'm not mistaken), what would be the perfect interval training on a treadmill?

An uneducated example would be; 1 minute 90% heartrate, then slow down to 70% and keep it there for 10 secs, then up to 90% again. (this is probably a horrible example, but it shows what I'm looking for, interval in time, and heartrate in percentage)

I'm just guessing, but if you can finetune your workout to heartrate you could optimize interval exercise, so I'm just hoping someone here has an expert answer. I'm not trying to hi-jack the thread, only hoping for some relevant answers in regards to fatburning.

How many times a day would be best? How many would be too many?
How long should I stay on the treadmill at a time?
What heartrate percentage is best when you speed up? What heartrate percentage is best for the "downtime" while running, or if it's not heartrate I should aim for, how many seconds should I run slowly?

I am a total amateur when it comes to exercise, and I have a hard time starting up. But now I really need to loose 20-30 pounds (~10-15 kg) for my own health, and I'm looking for exercise tips. This thread seems as good as any.

I should also say that Yoga is great for the core and it can be great for shedding fat to get that abdominal definition.

I've had good luck eating low carb meals to stay lean and thin. Last I checked I was 11% body fat. I also lift weights which helps also.

Concerning tests, recall reading that low carb eating does well compared to other diets.

"Low carb winning 14 – 0"

http://www.dietdoctor.com/low-carb-winning-14-–-0

snippet from Dr. Eenfeldt's sight:

Run up hills. I have strong legs and well defined calves. Muscle isn't burnt during aerobic exercise, at least not until the last resort. Aerobic exercise does make you a more efficient engine meaning that you constantly have to change the load if you want to make progress.

@ sluice,

That's exactly what I do, twice a week I do ten km of cross country hill work, while I can't run the whole way because literally it's like running the first two km up stairs and the footing can get loose, (round gravel over clay and rock) it certainly works your cardio, once on flatter ground though there are long stretches where I keep the heart rate up and stride out, going downhill is great for the core muscles even if a bit hard on the knees because you have to pick your way down gingerly or you'll end up on your backside! Takes about an hour and is the BEST WORKOUT EVER! That and the views are fantastic once you hit summit!! !!
I run on the flat and do core exercises the remainder of the week (5km three to four days)plus my job involves physical work at the farm that sorts out my upper body so I figure that's probebly enough!

My health has become my latest obsession and I've never felt better, along with a nutritious diet, I've lost like, 12kg since November and toned up dramatically. I never want to give it up!

Low-medium intensity cardio and low carbs.

I'm concerned from what you wrote your not getting a proper diet. Not eating much does not equate to loosing weight. It might work in the short term; but it's not healthy and you will regain the weight once you start eating.

I work out for about 40 minutes to an hour 3 times a week and I've gotten my weight down a lot. High speed cardio. I'm 26 and male so my target heart rate is 120-140 BPM.

Jumping is very effective for fat burning! It takes less time then running, for example, however the effect is great !