I am no qualified expert or adviser. I did lose around 45 pounds in a few months though, purely through diet, weights and cardio.
My advice is that the amount of cardio you do will depend on its intensity. Obviously walking for an hour in the evening is different to running 90 mins a day. If the intensity is too high, you may burn out.
You can do the basic methods of amount of calories in being less than what is being used to lose fat, and just overwhelm your calorie level with heaps of exercise, but you can also be a lot smarter about it.
First of all, people that lose a large amount of weight, especially if in a short period of time, lose muscle too. Some people just accept this will happen due to a cardio increase. Others will believe the crap about light weights, high reps to lose fat etc. In fact you often see people lose a heap of fat, and they have visibly lost muscle and have skinny shoulders etc.
Personally I dismissed that and for weight training chose simple exercises using bigger muscle groups (bengch, chins, dips, squats etc) and did basically 3 or 4 sets of around 6 reps, with reasonably heavy weights. You are not trying to improve or increase your strength, just maintain it. Increase the weight as necessary, but this is just to keep your strength at its present level. The weight training will assist with your metabolism too.
With my cardio I used running (30 mins to 60 mins 3-4 times a week) and I was using the Bas Rutten MMA workout usually twice a day. Occasionally I'd throw in a 60 min walk. I never felt burnt out, and actually felt quite good.
Running is good but it can be difficult if you are a bit heavy and give you injuries. If you wanted to be safe do a 90 min walk every day and maybe a 30 min run in the morning.
There are new studies everyday, and it would be unwise not to take advantage of some of these. Rather than me crap on about it, I'll try to find a link, but I have had success with guerilla cardio as well. I would highly reccommend incorporating it. It is awesome for picking up your metabolism and fat loss.
Diet is more than 50 percent of the battle though dude. I won't go into it extensively, but 5-6 smaller meals instead of three large ones. Don't eat two hours before going to bed. Personally I cut out grains, rice, pastas, potatoes and consumed mainly fresh fruit and veges and drank water (tea when the weather was cold). Basically stick with foods that have been less tampered with and processed by man. Fresher and more natural the better.
People will try and complicate it and confuse you (hopefully I didn't) but it is just basic and hard work really, with some tricks thrown in to fool your body here and there.
Damn, I can't find the link. If you search this forum for the last six months it will show. Interesting reading.
