Why is cooling down important?

After training, your blood is pooled in the extremities, and the heartrate is elevated. You need to cool down to bring your heartrate back down to resting level and to enable your blood circulation to regulate. If you stop abruptly, you could faint or place undue stress on the heart. Just do some simple stretches to help relax the muscles and increase flexibility.

How much should I weigh?

Since muscle weighs more per volume than fat, and you want to have firm muscles throughout your body, you may weigh more than you thought was average for your height and build. There is no ideal bodyweight. While some body fat is essential to sustain life, it is generally thought that a healthy bodyfat percentage for males is 8-20% and for females is 13-25%. 

How do I know if I’m burning fat?

You are burning when your body is exercising within its aerobic range. You should be burning fat instead of carbohydrates after 20 minutes in your aerobic zone. Your muscles will continue to burn fat after both aerobic or anaerobic (muscle training) exercise. According to recent studies in regards to fat burning, a moderate intensity workout works best. If you are exercising at a heart rate equal to about 75% of max, your fat burning will be between 0.5 grams – 1.0 grams of fat per minute for a 45kg to 90kg(100 to 200) pound person respectively. Fat burning will increase by another 10% roughly after one hour of continuous exercise – for fit people. Those less fit will burn more sugar and less fat.