As many people have said cut any and all soda out of your diet. This with any cardio workout will give you the results you need without major dieting. When it comes to cardio workout your heart rate is the biggest factor in weight lose and endurance. The longer you can keep your heart rate high the better. I probably missed it if you said your weight and age but this will determine really what you need to keep your heart rate at. Three years ago i gave up soda and started running about 4 miles just about everyday. In that four mile run in the begining my heart rate would soar upwards 200 and damn did i drop the weight and fast. Now after a 8 mile run my heart rate runs about 160 on average. I would recommend that you try keeping your heart rate at about 180 for about 20 minutes and if you are out of shape in anyway a 5k run at about 5 mph pace would most definately do it for you. Besides it would help you get ready for your P.T. test. But understand as you develop more strength and endurace you will have to quicken your pace to keep your heart rate high.
Long story short get your heart rate high as fast as you can and keep it there as long as you can. The rest will take care of itself.
On another note soda is one of the most harmfull things anybody can put in there body. When i tell someone i haven't had soda in 3 yrs they can't believe it but go buy a fountain drink from bk or mcdonalds or something let it set out without drinking it on your counter at home within 24 hrs it would have almsot eatin through your cup. You can put bleach in the same type of cup and it takes twice as long to eat through.
steppin off soap box and going to bed
joel
