Resistance but also cardio do lots of leg work outs as in elipital or step master the legs muscle is your biggest muscle so thats what you need to work on to burn more fat. And you need to do at least 30 mins of this and work up to 1 hour or it wont work.

yes you can but you have to balance it out.
If you’re training to gain muscle, you will need to do less cardio training. Too much cardio can actually hamper your muscle gain by slowing recovery and burning up calories that your body needs for the process of building muscle.

So what you need to do is eat a lot of calories so your body has a lot of energy to go off of. Lift weights with your normal routine. But your going to have to change up your cardio. When i’m tryin to gain muscle, my cardio consists of short times/distances. I like to use a bike. A lot of times i go 4 60X60 which is 60 seconds of tension up goin hard and 60 seconds of rest. i do about 4 30X30. Then i throw in a couple 2 minute drills, which is 1o seconds on and off without touching the tension. use any variation of times you want (20X40 30/30 30/60 60/60)

Go as hard as you can when your supposed to.

There a butt load of factors for determining how fast you can burn fat. First of all if your overweight then sure you can burn off larger amounts of fat per time versus some one who is in a healthier weight range.

Some factors are:
1. Your sex, biologically men have more muscle then women and thus have higher metabolisms,
2. Your age, your metabolism decreases the older you get after the age of 20ish
3. Your lifestyle, how active you are, the more active the more you burn
4. Genes, genes play a role to, but no matter the circumstances given to you by birth you can over come them with hard work.

That is a short list of factors, next I’ll give you some knowledge on how to lose weight by using me as an example.

I am a male, I am 6 foot 3 inches or about 195cm, and weight 185. I have about 8% body fat.

What you want to do is calculate your BMR or your Basal Metabolic Rate. This determines how many calories your body burns in a day just by living. You can go online and search for BMR calculator to determine yours.

For me my BMR = 2095, this is my base level

Next determine your activity level.

1. If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
2. If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
3. If you are moderately active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
4. If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
5. If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9

For me I’m at #4, so I multiply my BMR by 1.725 and I get 3614

This means for my level activity and body I burn 3614 calories a day

With this number you can add or subtract calories to determine what you want to do. If you want to lose weight subtract from this.

There are 3500 calories in a pound. So for me if I subtract 500 calories from my above value and eat 3114 calories a day, I would lose 1 pound a week. If I subtract 2000 calories from this I would lose 4 pounds a week!

REMEMBER!!!!!!!!! Do not go below 1200 calories a day because you will actually hurt this process!!!!! Your body will go into famine mode and begin storing fat which is counterproductive.

ALSO!!!! Nutrition and exercise is key! Why? Nutrition is key because you need to lower your fat consumption so that you can ensure your body is burning off the fat. Exercise is key because your body will burn off muscle mass for energy as well. Losing muscle decreases your metabolism thus decreases your BMR.

Losing weight is not EASY, and it shouldn’t be because the benefits of living healthy are so great. You need to work hard to get these healthy benefits and I’m sure you can do it!!!!!

In conclusion, proper diet and exercise is the key to burning fat. I’m sure you have heard this a million times before because its the TRUTH. GOOD LUCK!!!

Aerobics is necessary for cardiovascular health, and it does burn fat. But, the fastest way to get rid of unwanted fat is described below.
Here’s a serious answer. I hope it helps.

*If want to get fit and/or lose weight, here’s my Weight Loss Program through Body Building and Nutrition. It works! First, don’t Use Diet Pills. They are bad for you. Most of them are just a scam or they are addictive. Counting calories is a pain in the neck.  It will drive you nuts. But, losing weight is simple. You just have to do the right things. 
*(If you are older and have not exercised in many years you should see your doctor and have a stress test done to be sure your heart is ok before starting this program. Also, walking eveyday is a good lifelong practice.)
*Fad diets sometimes work but, you can be sure that at least 25% of the weight you lose will be muscle. Then when you stop the diet you will gain back all of the weight you lost but no muscle. So, you will have 25% more fat than you did before! Fad diets just aren’t worth the bother. 
*Fasting or skipping meals will teach your body that famine is common in your world and your body will begin to store more fat to get you through the next period when food is not available. It’s better to eat healthy foods often to teach your body that food is plentiful and that there is no need to store calories as fat. Eat a vegetablw or frui every two hours.
*Here’s a simple trick that can help you lose weight without doing anything else. Drink a litre of water as soon as you wake up in the morning and then drink two more throughout the day. You’ll notice a difference the first month. 
*Here’s another trick that works. For every pound of muscle that you add, your body will burn 3000 calories (1lb) of fat every day. That means that just by having an extra pound of muscle on your body you will burn a pound of fat every day! So, add muscle! 
*This is the fastest way to add a pound of muscle. Squats and Pushups! You do them on alternate days; squats one day, pushups the next. And you do them SuperSlow style. That is, you do the easy part twice as slow as the hard part. That way you fatigue the muscles quickly. Then you rest the muscles for 48 hours which gives the body a chance to make new muscles.
*Squats should be done with a wide stance and all the way to the floor. Pushups the with palms shoulder width apart and all the way to the floor, then all the way up. Use the full range of motion of the muscle group you are trying to develop. If you are too weak to do pushups, try them with your knees on the floor or do them with your feet on the floor and your hands an the bed.
*The idea is to tire the muscles out completely so do a set of squats until you can’t do another, then rest for a couple of minutes and do it again. Do that 3 times and you’re done for the day. The following day, don’t do squats but do pushups. Do them the same way, going down twice as slow as you come up.
*You will lose weight fast, unless you add more junk food and fat to your diet. Instead, eat at least 5 to 7 different raw vegetables and fruits every day. Cut out anything that comes in a bag, box, can, bottle or any kind of package. In other words, cut out all processed foods, soft drinks and sweets. Eat more grains and less red meat. Check out the Food Pyramid.
*If you really want to give your body the best possible chance to be healthy and fat free, go to infinity2.com and order their weight loss formula and Essentials for Life. That will give you all the vitamins, minerals, antioxidants and probiotics that your body needs and will keep you feeling better and healthier. They also have a Proteabolic Mass Formula for serious athletes who want to build muscle mass quickly and safely.
*Weight loss without exercise is not good. You need to eat healthy, exercise and get your rest. You will feel better, look better and be healthier. Try it for a week. You will notice a difference. You will feel better and that will motivate you to continue.
*Losing weight only in specific areas of the body is impossible.  You can’t just lose weight around the belly, for instance. So, if you want tight, rippled abs, do crunches and leg raises every other day the way I described above.
*One last point, stretching is essential for a number of reasons. Pick up a copy of ”Stretching” by Bob Anderson. Read the intro and understand his reasoning before you do the exercisis. Good luck!
*This information is based on my personal and professional experience.
*Check these links:
http://www.hc-sc.gc.ca/fn-an/food-guide-aliment/index_e.html
http://en.wikipedia.org/wiki/Food_guide_pyramid
http://www.infinity2.com Sponsor ID 3290988

Power walking….running ….riding a bike FAST…swimming !!!!!

can you guys tell me where can i download free aerobics video inorder to burn my fat??????????????????????????
only to burn my fat!!!!!!!!!!!!!!!!!!!! its so terrible

how i burn my fat fast?? but free dont temme those website that takes money..?

Can you build muscle and burn fat at the same time?
i know calorie deficit and surplus would make sense, but lets say im getting a sufficient supply of protein and lifting weights? i have 3 whey protein shakes a day, along with 4 eggs egg whites ,a skinless chicken breasts almonds, and lots of fat free milk.

contrary to popular belief
YOU CANT TARGET AREAS THAT YOU WANT TO LOSE FAT IN
dont listen to those ads that say “shrink your belly” and “thinner thighs”
all scams
lucky for you though, women tend to hold their extra fat cells in their legs (hence why women are more “curvy”) while men store them in their abdomen (hence why they get “beer bellies” when there older)
anyways, all you have to do it diet
no more than 1200 calories (try not to go under 1000 calories though)
and no more than 20 grams of fat (aim for 0 if you can, your body has PLENTY of fat storage, even if your skinny)
im 14, 4’11” and i used to weigh 200 pounds, now im 130 pounds, and because i did this (and yes its perfectly safe, youre not in anyway staring yourself unless you go under 500-800 calories for more than 2 days, and the caloric intake is still the same, even though there is probally an age difference.)
youll burn fat everywhere and it will slowly start to come off in different areas.
it may not be noticable at first, but it will be after a while
you will lose most of your weight the first week
then you will slowly start to lose less and less untill you hit a platue
but, you also need to exercise!!!! (atleast an hour a day of cardio and weights)
it will all be worth it in the end
good luck!!!