1. Research shows that weight training causes a rise in metabolism (and thereby fat-burning) for up to 30 hours after the training session. Cardiovascular exercise, on the other hand, causes a rise in metabolism only during the exercise period.
2. Walk 2 to 3 times every week. Exercises such as jogging, bicyling, dancing, boxing, martial arts and swimming are good for training cardiovascular fitness, but not most efficient in burning fat. Each walking session should last between 30 to 45 minutes. Slow down as soon as you feel out of air. Your heart beat (pulse rate) should be below (220 minus your age) X 0.5, otherwise your body becomes short of oxygen, which causes muscle glycogen to be used as fuel rather than body fat. Since the density of fat is very high, it takes a lot of oxygen to burn it.
3. Do not eat or drink (except water) one hour before and after your walking session. If you weight-train on the same day, make sure you do it at least 4 hours apart.