Hey.
I'm a fitness instructor with alot of experience.. If you want to lose weight, it has to be gradually, if your body isnt prepared to lose weight, you'll only put weight back on. First of all 70% has to come from the way you eat. If you could eat 5 small portions a day, with intervals of 3 hours between meals. you will speed up the process of burning body fat.. have your breakfast, lunch and dinner, with two small snacks between them. Snacks would be fruit, nuts, natural yogyert.. etc.
now with exercise..
you should get your self a stop watch.. set it for 30 mins
warm up for about 5 to 7 minutes with fast pace walk.
then you
walk fast pace for 2 mins.. this will be your rest rate
jog lightly for a 1 min this will be your work rate
keep doing this for 2 weeks
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