Ryan,
It's very important you do not overtrain. The list I broke down for you will do the job in 4 weeks. I lost over 25lbs of fat in a month, doing the HIIT cardio that comes in week 3 and 4, and gained 5lbs of muscle.
Read more about HIIT here.
http://www.google.com/search?q=hiit&...ient=firefox-a
Work up to it, do not jump right into it. HIIT is the fastest way to lose fat and get in shape.