80+ percent of fat loss is nutrition. You can do more in one week with food than you can do in a month of exercise. Your exercise choices will only determine how you will look after you have lost the weight.
There is also a huge difference in how you should eat depending on how much you need to lose, what your average day looks like and how close you are to eating a maintenance (healthy diet).
Example, 3500 calories is a lb or fat. jogging for an hour may burn anywhere between 450 to 700 Calories. So you have to run between 5-8 times for over an hour to burn 1lb if you eat exactly at maintenance. If you are eating 2K calories a day you can drop 500 calories a day and lose a lb a week without running, getting sore or risking long term injury, I personally don't recommend either one.
Long story short. No starch or fruit at any time except post workout. Eat nothing but protein and veggies (salads). IF you want to include starch or fruit do it immediately post workout. Sprint then walk. 30 secones all out sprinting, walk for 1 minute. do 8 sprints. That also includes a 4-5 min warmup, and a 2-3 minute cool down of walking briskly.
Why is a gym not an option?
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Originally Posted by jyms
