I lost 15 pounds in 2 weeks when they put me in the "Fat Boy" Program at the end of AOBC (Fort Rucker, AL). The Major in Charge (a former Air Force Class-A Weenie) wanted to try and scare some of us National Guardsmen. So when I was way under my max weight during the weigh in, he had me take a rigged the tape test so that I was over 2-inches shorter which turns out to be a difference of 8% body fat. So by virtue of this, I was placed in the program.
I saw a Dietitian, worked out twice a day and counted calories to loose the 15-pounds in two weeks (which unfortunately dropped my PT Scores). They finally got my height right (they used a different height measuring thingy) I was way below my maximum allowable body fat content.
What I learned is as long as your Caloric Input is Less than your Caloric Output you will loose weight (Intake < Output = Weight Loss; Intake > Output = Weight Gain). One good way for to this is a combination of good diet (cut down on Caloric Intake) and strength/muscle-building exercises. When you work your muscles correctly, it will continue to burn calories even if you're no longer working out. Cardio workouts are great for building stamina and a stronger heart so it should not be overlooked. But it does not burn as much calories as strength training so make sure you do both.
Good luck!!
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