Sorry i dunt have mentality to humilate anybody here. but running 4.5mph will burn 270 calories in 60 mins i.e 135 calories in 30 mins.like other people said i would recommend to do cardio and strength training every other day giving muscles ample time to recover. it also depends on what u are targeting for either lean muscle mass or getting muscular.

Loosing wt also depends on ur BMI, your age and height. also there is no spot fat removal. so u have to run and let the fat burn naturally. Note the more u exercise ,more oxygen supply.it cuts more fat with the supply of oxygen. the first 10-15 mins u wont be burning fat after that ur body will be in fat burning mode. so dunt quit right after running 10-15 mins. also its better to do cardio early in the morning.

 i like all the posts above.it was really helpful.also drink coffee before workout to warm up ur body. do stretching before strength training. ani listen to music like ipod it helps a lot. just 2 cents. sabai kura mathi post bhai sakeka chan.thank u everybody for sharing all ur ideas again.