I need to lose some weight fast. How do I do it?

It's happened to all of us at one point or another: A special event creeps up on you, and you suddenly are anxious to drop a few pounds quickly. Here's a short-term diet and exercise plan to help you shed a few pounds fast. This is not a long-term diet plan! Use this only for a very short period of time.

• Eat mini meals (four to five per day).
• Eat lean protein with no sodium: water-packed tuna, poached chicken breasts, egg whites, whey protein powder.
• Avoid bread, pasta, rice, potatoes, and cereal.
• Avoid sugars, including fruits like bananas, grapes, and apples.
• Eat berries only in the morning.
• Eat lots of fiber-rich vegetables, such as salads and cucumbers.
• Drink at least 10 glasses of water daily.
• Exercise daily: two 30-minute cardio sessions, in the morning and the evening, plus resistance training two to three times per week.
• Two to three days before the event, cut out salt, dairy, and wheat.

What is the best method to burn fat and calories: a high-intensity workout or a lower-intensity workout that lasts longer?

Proportionately, you'll burn more fat by exercising at a slower pace fora  longer time.  However,  the total amount of fat and calories you burn will be lower in a lesss intense workout.  To effectively burn fat and calories, you need to combine time and intensity to your workout routine.  Remember, it takes a deficit of 3,500 calories to burn one pound of fat!  Here are a few tips to incorporate greater intensity to your workouts:

• Use interval training.  Run hard for 1 minute and easily for 2.
• Use hills and steps.  Push your intensity up the hill annd recover on the return trip down.
• Use your local track.  Sprint the straighaways and jog or walk the turns. 

This doesn't mean you should forsake low-intensity workouts.  Far from it.  Mix up your workouts throughout the week: One day is a slow-jog session, and another day is a stair-training workout.