Work out advice please

Try interval training (HIIT), spend a couple of minutes running all out at your top speed (after warming up), then walk for the same number of mins and repeat. After 15 - 20 mins you should be completely burnt out. This is the best way of reducing fat (or so I've read on the MFP boards)

I think it' an old wives tale. Just because you're over the optimum doen't mean your body stops burning fat, that' absolute nonsense. I do think it might start storing more of what you eat, but I can't be sure. Either way it' just temporary and your weight will start going down again when it's finished doing what it needs to do so long as you're getting your heart rate up. Stick with what you enjoy.

Look into High Intensity Inerval training (HIIT) ... it might be exactly what you are looking for. I agree I have never seen a big fat runnier but I have also heard alot folks report the same thing that your friend was explaining to you.

So I have been working out at the gym mostly running and using the elliptical (usually somewhere from 45 mins-60 mins) and I was complaining to a co-worker who I work out with that I hadnt lost any weight in 2 weeks. He told me to slow down and stop running. He told me that the only way I was going to lose weight was to walk on an incline on the treadmill and that he garunteed I would drop weight quick. He said the only thing running was doing was increasing my cardio and not burning any fat becuase my heart rate was above the fat burning zone. Now I personally don't know any fat runners and I enjoy running... But if it works then I guess i should try it. It doesnt make a lot of sense that walking would burn more fat than running to me. Any thoughts on this?

Lower intensity cardio DOES use fat more for energy, however is would be a longer duration on that treadmill for the same distance if you ran in 30 min.
Hit the weights. Cardio burns calories during the exercise only. It doesn't really help elevate your resting metabolic rate (unless it HIIT or hard interval training).

I run a lot, and if you enjoy it, keep at it. I love it and wouldn't give it up. Adding in some strength training is probably a good idea as well since maintaining muscle takes more calories I think, but I totally disagree that walking will burn more fat. A mile is a mile, and running gets you there faster (I personally have pared down my schedule to running 15-20 miles, a weight lifting class(or 2 if I can get it in) and at least one 22 mile bike commute a week. It feels good to sweat and walking doesn't cut it for me.) Besides, if you run regularly, I doubt your heart rate really spikes that high, but if you ARE worried about that, a basic heart rate monitor with a chest strap can help you stay in the right zone and they aren't really expensive (I usually only wear mine for spin, not running though).

Sadly, that said, as I have had to lose the same 30 pounds repeatedly after 3 pregnancies, I have learned that eating less really is much more effective than any exercise when it comes to dropping the pounds faster. (and I am still here trying to get the last 10 pounds off since I like to eat, apparently, more than I like my skinny pants) I used to run marathons, and I never really lost weight during training. I toned, but didn't lose. If you look at the amount that you would burn had you been sitting on the sofa, and subtract that from the calories you burn exercising, you really don't burn that much, sadly.

This is all pure opinion and experience on my part though, and not an educated opinion.

Is this the same guy that said dogs can't look up?

As long as you have balanced your excersize, rest, and diet, anything will do.