If you are one of the smart ones who went out and bought a heart monitor, this post is for you. We find that 90% of our clients want to burn fat and build muscle. For that reason we provide heart monitors for all our clients. It gives you a constant awareness of where your heart rate is. This makes your workout hard enough but not too hard.
To know where your target zone is, subtract 220 from your age and multiply that number by 60 and 80%. If you're more fit take the % up to 65-85. If you don't have a monitor, use your breath for the benchmark. If you can talk you are under the highs you need to be aware of.
It has been said by fitness trainers in the past that you burn more fat when you're in your target heart zone. Although this is true, the most important thing about losing weight is math. You need to burn more calories per week than you consume. You may burn a higher percentage by going slow for a long time but you will also be burning less calories.
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What I recommend is to use your target zone as a guide. If you have a monitor that gives you a calorie read out, check it after every walk or workout. Keep track of how many calories each workout burns and compare that to past workouts. For the majority of the workout stay within the limits and gradually try to push a little harder. The idea of getting more fit involves challenging yourself.
The most critical element in weight loss is eating. I read about an appetizer that would take a half marathon to burn off. You could walk for eight hours and still be in the red (as in trouble). Make smart choices at the table, be consistent and do your workouts even when you want to wimp out. Losing weight isn't for sissies. It takes a 3,500 calorie reduction to lose one pound. Take care of the little things and the big things (you know what they are), then they will take care of themselves.