If years of neglect have allowed your body to slowly gain pound after pound, you may be surprised to learn that some hard work and a dedicated mind is all it takes to help you return to your former self.

2. is a remarkably adaptable machine. If years and years of neglect have allowed pound after pound of fat to be gained, you can rid yourself of that fat at a much faster rate than you brought it on board. In that sense, time is your side!

3. and how you look in the mirror matters more than what the scale says. You could train hard and eat right and build five pounds of muscle and lose five pounds of fat, and what will the scale say? - That you still weigh the same.

4. don't make huge calorie cuts. This will kick
your body into starvation mode, reducing your metabolism and making it more difficult to
burn off the fat.

5. to outsmart your body and continue to lose body fat without lowering your metabolism.

6. in a number of ways. Weight training itself burns calories. Studies also show that, unlike aerobic exercise, weight training increases the calories you burn at rest for up to 39 hours after your workout.
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7. of high-intensity exercise with brief rest periods. This means better results in less time. A very good interval method is jumping rope. You may need to practice a bit on this one. After a brief warm up, jump rope as fast as you can for 10 to 20 seconds, followed by a half a minute at a slower cadence. Always warm up before intervals, by the way.

8. will help you lose fat, build muscle, and recover faster from your workouts. Healthy fats also have myriad health benefits, including being good for your heart. So which fats are "good?"
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9. has divided many people into "pro" and "anti" low-carb groups. Whichever side you're on, the bottom line is that reducing your carb intake - especially sugar and starches - when trying to lose fat will help.
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10. will increase your metabolism and help to maintain your muscle mass, all of which helps with fat burning.
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11. not 2 or 3 feasts, will ensure that you supply your body with the nutrients necessary to build muscle and burn fat. Your resting metabolic rate increases. It will also prevent your body from kicking into "starvation" mode, which can happen when too much time elapses between meals.
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12. Sources: http://www.bodybuilding.com/fun/9-ways-to-burn-fat-fast.html