|
My $0.02
My personal experience: I recently lost a reasonable amount of weight, 30lb. I used mostly cardio at the start, and later placed more emphasis on weight training. I would recommend using cardio as the primary weight loss means, and doing some weights to avoid losing lean tissue.
For weight training, stick to a few compound movements. I'd suggest 2 sessions per week.
bench press, squats, deadlifts, bent over dumbell row, dumbell shoulder press
I'd suggest a fix set/rep scheme and staying a long way from failure. These are hard exercises and you won't get through the workout if you kill yourself on each set. For example, 5 sets of 3 at about 85% of your heaviest lift, or 3 sets of 6 at 75%. Always lower the weight steadily and lift as quickly as possible with a controlled 'burst'.
Then you can do cardio on 4 of the days you're not weight training. Make 2 of the sessions easy-paced 1 hour sessions, and the other 2 sessions intense half hour sessions. The intense sessions can either be intervals or sustained 30 min efforts.
One of the goals of more intense cardio sessions is to improve your
|
