To lose fat fast just run fast as you can until you can't anymore. Try to constantly get faster by having a specific time to reach a certain limit. Lift weights around 20 minutes before you run though because it burns up glycogen faster which means when you start running fat will burn quicker.
Another thing to do to burn the fat faster is to eat more nuts and seeds everyday 1.5 hours before and after you workout because they are high in good fats and you need to eat fat to burn fat. Drinking green tea along with the running will also help you burn the fat to be used for energy.
If you just lift weights your metabolism will increase but it will mostly be to burn sugars because most of the fibers being used are fast twitch which burn up sugars. Running or cardio burns up fat because you are taking in a lot of oxygen which is needed to get rid of fat efficiently. This is another reason why eating fat helps because they suck up the oxygen that is in the bloodstream better than carbs or protein and helps keep the metabolism going even when you're not being active which means fast weight loss. It also means faster muscle gain because testosterone is made from cholesterol which comes from fat and the receptors for testosterone are dense in slow twitch fibers which love oxygen and fat as well as have a high concentration of mitochondria which burns the food you eat for energy. See the connection.
You need to lift weights because if you don't it will look like you are sick from the fast weight loss or you're smoking something. The building of muscle will help this from happening because the muscle will fill you up and keep you from looking gaunt.
Here's a tip to help you eat what you want and avoid the food from turning into fat when you want to splurge sometimes. Drink some metamucil with your food even if it's fast food. The metamucil contains mucilage from psylliam fibre which slows down food from being absorbed too fast. In other words it lowers the glycemic index of the food.
Check these links out to show you I'm not bullshitting:
http://www.ncbi.nlm.nih.gov/pubmed/15000455?ordinalpos=1&itool=EntrezSystem2.PEntrez.Pubmed.Pubmed_ResultsPanel.Pubmed_DiscoveryPanel.Pubmed_Discovery_RA&linkpos=4&log$=relatedreviews&logdbfrom=pubmed
Psyllium fibre and the metabolic control of obese children and adolescents.
http://www.ncbi.nlm.nih.gov/pubmed/16154305?ordinalpos=1&itool=EntrezSystem2.PEntrez.Pubmed.Pubmed_ResultsPanel.Pubmed_DiscoveryPanel.Pubmed_Discovery_RA&linkpos=1&log$=relatedarticles&logdbfrom=pubmed
Psyllium decreased serum glucose and glycosylated hemoglobin significantly in diabetic outpatients
http://pedmondson.blogspot.com/2007/08/mitochondria.html
"The Syracuse researcher was able to show that in fast-twitch muscle fibres, just 10 minutes of fast running (at close to 100% VO2max) per day was enough to roughly triple cytochrome c concentrations over an eight-week period. In contrast, running for 27 minutes at 85% VO2max daily only hoisted cytochrome c by 80 per cent, while 60 to 90 minutes at 70 to 75% VO2max nudged cytochrome c upward by just 74 per cent. So much for the theory that intense exercise can hurt mitochondria."
"Fast running at close to 100% VO2max lifted slow twitch cytochrome c by around 10 per cent, a comparatively small gain but one that is not too surprising, given the fact that slow twitch fibres tend to be relied on less heavily than fast twitch cells during fast running. Not to belabour the point, but a 10-per cent increase is not consistent with the idea that fast training is 'hard' on the mitochondria in slow twitch muscles.And, let's face it, a 10-per cent gain in the slow twitch fibres for 10 minutes of fast running represents an improvement of about 1 per cent per minute. In comparison, running at 85% VO2max lifted cytochrome c in slow-twitch fibres by the same 1-per cent per minute rate, and chugging along at 70 to 75% improved the mitochondria by just 40/60 or 2/3 of a per cent per minute. Again, one has to think that larger amounts of fast running would have pushed the mitochondrial gains toward those observed with slower running."
http://www.sciencedaily.com/releases/2005/01/050128221248.htm
Green Tea Extract Boosts Exercise Endurance 8-24%, Utilizing Fat As Energy Source
http://greenteaplus.com/
make sure you take folic acid or eat alot of green leafy vegetables daily because green tea lowers folate. This may be why it helps prevent cancer but you want to make sure you have enough to still be healthy and to be on the safe side.
