Running long distance is a waste of time. You only burn calories while you run, not afterward. The best approach is a combination of building muscle, dieting

Running long distance is a waste of time. You only burn calories while you run, not afterward. The best approach is a combination of building muscle, dieting to lose fat (many, low glycemic index meals per day) and performing HIIT training to continue burn fat after your exercise session is over (HIIT training only takes 15 minutes!).