Running is shit for your joints and makes you produce cortisol which impedes fat loss. DO NOT RUN YOU DONT NEED TO
1. 20 minutes on treadmills walking fast (keep heart rate around 160 bpm)
2. High intensity interval training on elliptical machines. 10 minutes total, 30 seconds of slow movement followed by 30 seconds of as-intense-as-possible movement, repeatedly for the duration.
Combine with strength training. Eat less carbs, eat more protein. Eat lots of veggies and drink lots of water to fill stomach with no calorie substances. Add daily regimen of fish oil, vitamin B complex, multivitamin to help with energy levels.
t. lost 50 pounds of fat and gained 10 pounds of muscle since November going to the gym 4-5 days a week for ~1 hour