Max heart rate, minus 60-70%. I can't find the calculator at present but my training routine was arranged by my cousin who is former world champion thai boxer and now a trainer. Ive lost 4 stone and gained a lot of muscle mass, so I trust him. You can cycle all day long and not lose weight unless you hit your burning rate. I have tried both methods and my personal burning rate has worked. This is the wrong forum for this though. Goto bodybuilding.com forums
heres a good example. http://www.bodybuilding.com/fun/drobson178.htm
so many theories on this though, but for me it works. If your heart rate isn't high enough then your body doesn't break down fat, thats a simple fact.
Less than the fat burning range is still good for overall fitness and stanima of course.
Hmm yeah I suppose HIIT and various forms of high intensity cardio might be superior due to their longer lasting effects on metabolism.
In this case, heart rate would be a good readout, since low exertion probably isn't resulting in HIIT type effects.
How much fat have you lost and what's your BF% by which method?
But HIIT is similar to weight training anyhow.