So, I have been trying my best to shred some fat. I try to get at least 6 days of training in the gym, and, 2 at my martial arts class(aikido).
I have recently changed my cardio technique in the gym. I have been using interval training on the treadmill, but, can also be done on a stationary bike or elliptical machine. This type of training will help quickly with weight loss efforts, due to the combination of walk/sprint or jog/sprint. What has been working for me, so far, is a 5 minute warm-up at 3.4 mph. Next, a 30 sec. Or 1 min. sprint. This is followed by 2 to 2.5 min. walk. I usually do this for 20 to 30 mind, 5 times a week.
Getting back to the physical side, weight training will also help weight loss. Work heavy for medium fat loss and high muscle gains. Work lighter, using a circuit form of training(multiple exercises, 1 set, light weight, fast reps, back to back) for 20 mins. for quicker fat loss.
Weight loss has been gradual, with diet of whole grain carbohydrates, lean protein and protein powder, low amounts of sweets. Fats should be in the mono and polyunsaturated category. Saturated fats can be also consumed in the form of Medium chain triglycerides(MCT). This type of sat. fat will take bad fats out of cells to be used as fuel for body. Thus, burned quickly.
Drink plenty of water, avoid sodas(even diet). Try flavored seltzer or sugar-free powdered drink mixes. Food consumed should be eaten in portions. I suggest that when preparing to eat, measure all the foods that you will be eating. Read the labels for serving sizes and follow them.
When it comes to protein sources, a perfect sized portion is usually 1 to 2 ounces of lean poultry, beef, or pork. the size of your palm is about 1 ounce of lean meat and do not forget fish sources. These are perfect because fish is low in fat, have omega 3s, and high in protein. Make sure to find out if the fish is Ocean caught, compared to farm raised. The latter may be high in mercury and may effect the body.
Try to spread eating times to once every 2-3 hours. What this does is, prevent the body from becoming hungry and putting the body in a better state for maximum fat burning.