Step up your cardio training with interval training, which will burn more calories in a shorter time span than traditional even-paced training. Centers for Disease Control and Prevention: Healthy Weight -- It's Not a Diet, It's a Lifestyle! According to the American College of Sports Medicine, you should get at least one hour of moderate intensity exercise per session.
Try walking for three minutes, jogging three minutes, walking three minutes and keep this cycle for at least 20 to 30 minutes.
Working all of your major muscle groups builds muscle mass, which helps burn calories even while you are at rest.

She received a Bachelor of Science degree in Nutrition from University of Nebraska in 2004 as well as personal training certifications through ACE and NASM.
A couple of the most motivating factors are a sleeker appearance and decreased health risks. Any activity such as running, brisk walking, elliptical training, stair climbing, kickboxing or swimming will burn off calories and melt body fat.
You can either do full body weight training every other day or do upper body one day and lower body the next day.
Whatever the reason you wish to drop fat fast, it can be done with self-discipline and hard work.

Figure out where and when you consume empty calories--such as candies, junk food, processed foods, sodas and fruit juices--and eliminate them. Be sure you are healthy enough to engage in a rigorous exercise regimen by consulting your primary care physician before beginning a diet program. Eat nutrient-dense foods low in sugar and caloric content such as lean meats, low-fat dairy, fruits, vegetables and whole grains.

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