There are two basic conditions of fat burning: eating less calories than your maximum daily recommendation, or doing 40-60 minutes intensive aerobic exercise - either will burn 300-500 kcal.
But remember, the more muscles working intensely, the more calories your body needs.If you want to lose weight, your calorie intake needs to be less than the daily recommendation: 1200 kcal. With this amount you can lose 1 kg fat weekly, safely and permanently.So if, for instance, 1500 kcal is your daily calorie need, and you do exercises that burn 400 kcal - this requires 1900 kcal. If you only eat 1200 kcal, then your system will burn off the remaining 700 kcal.
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