but focused more on full body and core exercises instead of the 2 muscle groups/day hypertrophy meathead routines i was used to. included cardio/conditioning as part of the weight training as much as possible (circuits, supersets, etc). so i didnt just rely on 'normal' cardio at the end of the workout or on alternative days. and of course cleaned up my diet.

all of that was for fairly drastic results in a relatively short amount of time tho. you could easily get solid results from less taxing workouts (and a clean diet) to steadily get that 30 lbs off.