First thing you need to know is that you must forget about diets and weightloss. You must make strenght exercises to make your muscles stronger.
You need aerobic exercises to show out your muscles. Cardio trainings make you lose fats, shapes the body and improve the circulation.
The aerobic exercises give the blood more oxygen going to every cell.
1. Separate the aerobic exercises from the rest
The muscles are enough traumatized by same type of exercises, so additional effort can lead to catabolism, i.e. reducing of muscles.
That means that running on Orbitrek is not advised after weight lifting etc. The best choice is swimming.
2. Change the cycles of exericing
You’ll have much better result if you change the exercises, rather than when you do the same ones in a longer period of time.
The muscle get used to the exerices regime overtime and repeating them doesn’t have the wanted effect. Run on a track, on Orbitrek, swim.
3. Do not insist on losing fat tissue
You lose the most fat tissue when the aerobic exerices are made with intensity of 130 bpm of the ehart.
The body uses the most energy during the most intensive trainings. So it is good to make short, more intensive cardio trainings overtime, where the puls will get over 150 bpm.
Such trainings should last about 15 minutes.