GburgMike said:
This diet works....I've been on it for a little over a month and I have lost between 25 and 35 pounds. My physical exercize per day was extremely high so that helped in terms of losing the weight.
25-35# in a month is too high - be careful. When dropping pounds, shoot for 1.5-2.0 pounds per week.
P_ubhi18, walking DOES burn fat. We are just conditioned to believe that, unless we are drenched in sweat and completely fatigued, we aren't doing anything positive for our bodies. The truth is, we burn fat just by being alive. The rate is increased as we are more active - washing cars, doing chores, walking, etc. The "optimal" fat burning range, as feddoc stated, is around the 60-65% of your theoretical heart rate max. And yes, it requires a LOT less effort than we think it should. (This is why heart rate training is recommended - we don't even know what our bodies require!)
While 60-65% will burn fat, it is not optimal for building the CV endurance required for OCS. The only way to do this is to run, run, run (and cross-train with low-impact activities, such as swimmming, biking, elliptical trainers, etc.) As far as the running goes, a good rule of thumb is that in order to stay in a good CV training zone, you should be at the threshold of being able to talk. That is, work up to a speed where you and your buddies cannot hold a conversation when you run, then back off a bit until you CAN have a conversation. Again, this will feel a lot slower than it should, and you will be tempted to speed up. However, your speed will naturally increase as your heart becomes more efficient. You will be able to hold a conversation at a faster pace with less effort as you progress.
Hope some of this helps, and if you have any more questions about training/OCS, send them downrange.