Reduce fat

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The best way to reduce your fat level is to use a calculator such as this one http://www.freedieting.com/tools/calorie_calculator.htm then subtract 500 calories from the maintenance result it gives. This will lead to a 3500 calorie deficit per week which should help you lost 1lb of body mass per week. I wouldn't recommend going much over that as it can lead to health issues. Also look into an exercise routine such as doing high intensity interval cardio. Were you sprint for 30 seconds and then go on a light jog for thirty seconds. Doing this for 10 minutes will really help you burn calories. Adding it onto a regular cardio routine will aid weight loss quicker then most other routines purely for fat loss.

This guy really knows what he is talking about. Caloric deficits and intensity training are some of the keys to losing body mass.