For years people believed wrongly that cardio training was the only way to shift body fat. In fact, the best way to burn fat is by doing weight training and high intensity cardio. Note, that a cardio effect can be achieved using weights if you train a certain way. High intensity training increases your heart rate and your metabolism (the rate at which your body burns calories), so your fat stores have to be used as fuel. Weight training with short rest periods and the right kind of resistance for your level of experience has a greater impact on metabolism than any type of cardio, such as running and rowing.

You also need to follow a whole food high-protein diet and control the type of carbohydrates that enter your body because that could prevent you from burning fat and increase fat stores.