Hello all;
I"m brand new to this forum and hoping I can get some definitive sound advice on my current running regimen. I am trying to burn off fat (i'm not overweight-just trying to lose the love handles) through my 3-times a week running routine. Here are the details:

30 min. run
First 10min @ 6.0 Kmh
10min -16min @ 6.3
16min - 22min @ 6.5 Kmh
22 min - 30min @ 4.1 Kmh

My question is: Is this the most efficient way to burn fat? Also a friend of mine recently suggest a better way whereby you start off slow at say 3.5 Kmh for a few min. then go up to 6 come down to 4 go up to 6.3 go down to 4 go up to 6.5 etc.... He says, this way is better because your body is allowed to slow down and then go back up even higher thus burning more calories/fat.

Please give me the straight dope

thanks in advance
-cheers
Califone