Well I was doing HIIT (Sprinting) for about two weeks along with some simple dieting and I could see the fat burning away but somehow I messed my knee up and had to give it about a month to heal. This defintily dropped my morale and I gained a few. Now that my knee somewhat back to normal I'm going to start up again but this time more disciplined and a more redefined weight loss plan. I don't want to get too extreme, to a point where I'm keeping notes of everything I eat, but definitly want to get rid of this excess weight I've been battling for years. Here's what I should thought of so far- >HIIT on stationary bike 4-3 times a week at gym >On 'off-days', stationary exercises (push ups, sit ups, light weights etc) >Be smart while eating- No junk food, foods high in fat, empty carbs, etc. >5-6 small meals a day >No eating after 6-7 pm >Get in the ball park of correct amount of calories (1600ish) >As close to 8 bottles of water a day >Plenty of sleep I'm pretty sure as long as I stick to that, I should get going to where I want to be. A few questions though, the first regarding fish oil capsules- Do they aid in fat loss? I know they have other benefits but from what I remember while lurking at the bodybuilding forums, they do help in fat loss. How many should I be taking a day? Right now I just take one in the morning along with my superstore multivitamin. Should I try taking other fat loss suppliments or is this just a complete gimmick? Also, after doing the HIIT should I go with a protein shake afterwards? Right now, I jsut want to cut some of the fat then later on bulk up some. Just checking if my idea is a or a EDIT: My goal is just to look more slim and just loose the belly/chest fat. Nothing big.