The best place to be for burning calories and fat is between 30% and 70% of your
heart rate threshold (the maximum
heart rate you can sustain). Get your
heart rate there, and keep it there, for an extended duration of time (at least 30-40 minutes), at least 3 days a week. Eat more. if you eat maybe 200 calories a day less than you burn in a day without exercise, and then exercise enough to burn another 300 calories a day, you'll lose a pound a week.