When it comes to losing weight you need a combination of weight or resistance training and cardiovascular exercise. Many people make the error of performing too much cardio and neglecting weightlifting, thinking that only treadmills, stationary bikes and stair masters are responsible for burning fat – but this is far from true. While “cardio” will certainly help you to burn extra calories, it is weight training that is going to stimulate the metabolism (so that you become a fat burning machine), change the “composition” of your body, and bring about the shape and contours you desire. I suggest at least 3-4 days per week lifting weights and 4-5 of performing cardio – preferably first thing in the morning or right after resistance training.