I found that when i am trying to loose weight. Working out in the morning cardio is a must.

But what i aim for everyday is burning over 2000 calories, and trying for 3500 a day. Not only will you loose weight, you will loose up to 7lbs a week and i have never once heard anyone loose less the 3lbs a week with this.

I am no trainer, but this has worked for me and many other friends and family members, it sucks but once you get used to it you will want to do it.

Even though it does not sound healthy, i had a friend loose 40 lbs in 4 weeks, but he was 5'8 and 260 lbs, he ended up using clenbuterol after he lost the 40lbs and was taking a break from the routine and ended up at 200 even.

3 meals and a protein shake or 2 threwout the day evenly.