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To maximize the amount of fat you burn, keep your heart rate in your aerobic target zone for at least 20 minutes during each workout. The Mayo Clinic recommends that you exercise aerobically for at least 30 minutes, five days a week. To determine your target zone, subtract your age from 220, and multiply the result by between 50 percent and 85 percent. According to The American Council on Exercise, more calories are burned from fat when you exercise at the lower end of your target zone. However, more overall calories are burned when you exercise at the higher end of your target zone. The more overall calories you burn, the more weight you will lose. I turn 30 next week Will the respiratory alkalosis change the way fat is burned from my face (proportion wise, will my face look different once I go from 220 to 190 during this diet than it did when I was 190 4 months ago?) I now weigh 220 pounds. I used to be 190.