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that article was a good read.
my trainer suggested at least 30 minutes of cardio exercise (running, jump rope, bicycle, etc...) at your target heart rate.
so you should maintain a high heart rate (healthy of course depending on age and other factors) for at least 30 min daily if possible.
you first burn off calories, then after 30 min, begin to start burning the fat that is stored all over your body.
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