Added to a good nutrition program or vice versa it can take you to the next level. Perform at least 3 weight training sessions a week. For accelerated fat loss, also perform these in the morning on an empty stomach. Training sessions, aerobic or with weights, should be intense and fast paced.
Most fat is burned after the training session.
So, wait at least 45 minutes before consuming a nutritious meal after working out. If training on a totally empty stomach is difficult, wait at least 2 hours from your last meal before training. This is especially important because the body also isn't in the digestion process, allowing all energy to focus on the workout. Do not get in a rut and perform the same session over and over. Increase your caloric intake.