18. Regular workouts
Stop thinking that one workout a week will help you lose weight. If you want to get rid of your body fat fast, you should exercise 5-6 times a week. It’s impossible to gain the same result by training once a week during several hours. Regular trainings will help load your body evenly without excess stress. However, you should determine your abilities before training too intensively.
During the first few weeks, 2-3 trainings will be enough. You will gradually strengthen your muscles and will be able to increase the number of trainings. You will burn 700 calories every day, if you work out regularly. Consider the time of trainings as well. The optimal duration is 45-60 minutes. Don’t exercise for longer than 60 minutes since it can destroy your muscle tissue. I recommend sticking to a usual time, and you will certainly achieve your weight loss goals.