some fat loss fundamentals ;)

1: each 3500 cals burned will = 1 lb
2: if you diet alone you will lose weight but you will be losing beneficial muscle and bone tissue so regular excersise is a must!
3: do cardio between 30-60 mins for 3-4 time a week at yout target heart rate for fat loss
to find you target heart rate, do this simple equation ; 220 - your age = max heart rate take your max heart rate and multiply by 50 % to giv you your minimum target heart weight and then take your max heart rate and multiply with 70% to get your max target heart rate .
4: optimal fat loss will be achieved by doing cardio at your THR . if you do cardio lower then your min THR or higher then your THR then you are NOT burning fat you are trainning your heart.
5: strenght train 30 mins 2-3 /week
6: do not shy away from weight lifting because more lean muscle on your body means more cals you can intake without gainning fat . also muscles burn calories while working out but also while resting . so lift away !! :happy: