Fat Burning

To burn stored body fat you need good food (rules) and over-exercising. For an optimal result with direct fat burning, it is important to know two things, namely:

After 20 min exercise starts the body's FAT stores in larger quantities. So after 20 mins to finish training you lose fat, provided that
The height of your heart rate is correct, your heart rate is too low, then you lose little/no fat. Is your heart rate drifts too high then retrieves the body also next to fat energy from your muscles (proteins), resulting in loss of muscle mass. So you have to have some kind of target heart rate.
This you can calculate with the Karvonen formula:
((maximum heart rate-resting heart rate) x intensity percentage) + resting heart rate = target heart rate

example:

resting heart rate = 50
maximum heart rate = 175

((175 – 50) x 60%) + 50 = 125
((175 – 50) x 70%) + 50 = 137.5

An ideal heart rate zone would then so are completed between the 125 and 138 BPM.

To determine the heart rate to use the heart rate monitor. Often States that the maximum heart rate = 220 minus your age but in practice rarely correct. You can, however, determine your maximum Hf (heart rate): first do a 15-minute warm-up, then you go full out cycling with a speed you can maintain at least 5 min. The last 30 to 40 seconds sprint you as if your life depends on it. Read right before the end of that effort your maximum Hf on your meter. To have more certainty you need this preferably at night several times and on different days. Please note that the max. Hf after several months of very intense exercise can drop to even with 10 strokes! You determine your resting heart rate by lying on the bed in the morning, for 1 minute to count your Hf. Repeat this also several days so you have more certainty.

The intensity percentage is a specific zone of your maximum heart rate for fat burning, is this so between 60% and 70% of your maximum heart rate. (Recovery training + extensive endurance training: about 60%. Normal endurance training: ca. 70% intensive endurance training: ca. 80% Pace endurance training: 75-80% Interval training extensive intensive Interval: approx. 85%: near the maximum Hf. power-endurance training: ca. 85%)
See also alternating calories for fat burning and muscle building.