Go to
www.google.com and type "The Harris Benedict Formula." From there you will find your way into a say to figure your base BMR. MULTIPLY that number by 1.4.
Got all that? Take the product and subtract 700 from it. That means you will safely and effectively lose around 1.5lb of fat per week based on diet alone.
I am assuming you are obese, so the vast majority of you is made of fat. You should be safe to
A. Doing morning cardio 60-90 minutes on an empty stomach
B. Lose more than 2-3lb per week for the first few weeks
But not safe to
A. Eat a lot of carbs, especially simple carbs
B. Slack at all whatsoever on training your entire body and doing cardio 5-6 day per week, two times per day (See morning cardio and post workout cardio)
As far as a trainer, I know some people around here are going to back me up when I say most of them are full of ****.
1. Stretch prior to lifting; add in a 2:30-5:00 minute walk. Any longer, you will burn out your glycogen stores. We save that for lifting.
2. Lift heavy. Use your trainer as a spotter if nothing else. Your body needs a reason to keep muscle and burn fat; lifting heavy is that remedy.
3. Do an extended steady state cardio session immediately after training. This needs to be probably an hour. Your body at this point has no glycogen because you burnt it out lifting. Now it will resort to body fat stores for energy which is ideal.
4. Take BCAAs. If there is a supplement other than whey that is absolutely necessary, it is branched chain amino acids. Take them before you lift, after you lift right before cardio, during cardio, and after cardio. They help recovery and prevent muscle wasting.
5. Last but not least, do compound lifts. Deadlifts, bench presses, squats, cleans, rows, pull ups and over head presses are your friends. Everything else is guesswork and time wasting.
I hope this helped.