If you don’t know it already, then you should really look into finding out what your ‘Target Zone’ is! Almost every top athlete will know theirs, and if they don’t then you can bet your bottom dollar their coach or trainer does. Your heart is an ideal gauge of training intensity, so in the words of Roxette, listen to your heart!
The optimal heart rate for burning fat is 50% of your maximum heart rate. The American Council on Exercise reinforces this by stating that your body burns a larger percentage of fat at moderate intensity compared to more vigorous exercise (American Council on Exercise, 2011; Livestrong, 2011).
Calorie control and dietary composition is key, but if you can combine this with lower intensity exercise such as walking at an approximate 30 degree angle on a treadmill, then you will predominantly burn fat instead of carbs for energy. Ideal