Awhile ago I was about 230. I dropped down to 180 doing very little cardio whatsoever. I would not put over emphasis on cardio. I go to judo for probably 3 hours a week, and its intense, but my major weight loss i believe came from strick diet of protien and vegetables and lifting weights. I think weights and a 1500 calories a day diet will drop you much more weight then just trying cardio and dieting. 5-6 small meals a day spaced out 2-3 hours apart, with weight training, your body just demands calories. In my personal experience with it I lost about 50 lb's in 6 months, and majorly increased my ability to lift. In order to help not deteriorate muscle with that kind of calorie defecit, i'd highly reccomend wheybolic protein supplements.