ok im a bit confused here ...
i hear sorta different from alota places ...

ok so i cant run my hardest but have to run at a moderate pace for fatloss ....

some places i hear that it depends on how fast you go and stuff ... like ... if you go 80% of ur max speed you'll burn 50% carbs 45% fat and 5% protein/muscle ..
then if u go like ... 60% max speed you'll burn 40% carbs 55% fat and 5% protein .... something like that .. numbers arent acurate ...

other places just say ... if you run in the afternoon at a high speed or watever u wont burn fat ... just muscle and carbs.
im pretty knowledgable on this stuff ... but this is just sorta messing up the wiring in my brain ... need some reassurance i think.

someone wana just tell me the flat out truth of best pace for fatburning .. thnx

its true that you burn more fat vs. carbs at lower intensity, however you burn a lot less CALORIES at lower intensity so the point is mute...i mean you can keep going and say that you'll burn the most fat when you're sleeping, therefore you your cardio should consist of a nap. That is true, but you burn so little calories that it wont make a difference. The most effective fatloss to me is a pace of 70-80% of your max because it is intense but you can do it for 40-60 minutes.

i agree with that ethan ...
but what im not getting is this .... fact: you must burn more calories than you consume and then you will lose weight.


so what does it matter if its fat calories and carb calories ... either way a calorie is a calorie.

i might understand it because i know that if you burn fat, then you burn twice as many calories as if you were to burn carbs .. because fat contributes to 2x the calories as carbs do.

but im just sorta minorly mixed up ... because even if u do burn carbs ... you're still burning calories..thus weight loss.
everyone is saying to run at a certain pace to burn fat .... so wouldnt that mean if you can burn fat at a certain pace then it just means your burning MORE calories instead of burning mostly carbs which wouldnt equal as many calories burnt...

i hope somebody understands what i am trying to understand heh ..
thnx in advance .. and thnx ethan
i like to do interval training when im running now .. but sometimes i just want to do a controlled run at a good pace .. i just want to know what pace to burn fat ... if there is even is a pace for fat burning.

I know what you're trying to say but it doesn't work that way. It just means that you'd burn about half as many grams of fat (since 1 gram = 9 cals) as you would of carbs (since 1 gram = 9 cals). Just try to burn as many calories as you can in the time youhave to exercise.

I've trained all over the country, and have a degree from Penn State as well as several national certifications. Throughout my fitness career, both personally and professional, i find that running interval training is the most effective method to burn both calories, and fat. This is backed up from personal experience as well as several well documented research experiements.

Interval training: Treadmill - all out sprint for 1.5 minutes, walk for .5 minutes, sprint, walk, sprint walk...for about 30 minutes.