Cardio Or Weights ?

Fat2Shredded

Fat2Shredded

Full Member
During “Lockdown” I have put on a great deal of weight which I’m not happy with and therefore have re-joined the gym (2 Days in).

I am just looking for some advice on loosing weight & Body fat in terms of training. (I’m eager and committed to losing as much as possible as fast as possible by strict training).

I have also posted in the diet section for advise on what’s best to lose weight.

My stats as of 17/07/2021

Height: 5ft 7
Weight: 111.4 kg
BMI: 38.1 kg
Body fat: 35.4%

Open to all advice. Thank you in advance, greatly appreciated

ps - I attend the gym 6/7 days per week, including swimming and playing tennis.
 
Download myfitnesspal and start tracking your calories. Start off by dropping sugar from your diet and lowering salt intake.

Training wise id be doing 30mins on cardio equipment followed by some circuit based workouts. Start off small and track your weight then increase cardio/reduce calories to suit.

There are more qualified people here than me who will reply though
 
Afghan said:
Download myfitnesspal and start tracking your calories. Start off by dropping sugar from your diet and lowering salt intake.

Training wise id be doing 30mins on cardio equipment followed by some circuit based workouts. Start off small and track your weight then increase cardio/reduce calories to suit.

There are more qualified people here than me who will reply though
Click to expand...

Thanks for the advice, I am currently already using MyFitnessPal to record my calories, so it’s good to know I’m doing something right I usually do around 30-40 mins cardio, followed by 30-40 mins swimming, I am looking to sign up to coke classes in the mornings though to give my that extra boost
 
Fat2Shredded said:
Thanks for the advice, I am currently already using MyFitnessPal to record my calories, so it’s good to know I’m doing something right I usually do around 30-40 mins cardio, followed by 30-40 mins swimming, I am looking to sign up to coke classes in the mornings though to give my that extra boost
Click to expand...
** Some classes **
 
If you're goal is solely to lose weight then ultimately that just requires you to be in a calorie deficit
Ie put in less calories than your body needs so it then uses your excess body fat for fuel
This can be done in various ways
Diet - work out your maintenance calories and eat less
Weight training
Or
Cardio

But a combination of all 3 would be more beneficial imo and allow you to eat more than if you used diet alone
Whilst also adding some some muscle tone to your body

30-40mins structured weight sessions
Followed by 30 mins cardio
2-300 cals below maintenance would be a good start

Cut out junk food and have protein with every meal
 
pooley1810 said:
If you're goal is solely to lose weight then ultimately that just requires you to be in a calorie deficit
Ie put in less calories than your body needs so it then uses your excess body fat for fuel
This can be done in various ways
Diet - work out your maintenance calories and eat less
Weight training
Or
Cardio

But a combination of all 3 would be more beneficial imo and allow you to eat more than if you used diet alone
Whilst also adding some some muscle tone to your body

30-40mins structured weight sessions
Followed by 30 mins cardio
2-300 cals below maintenance would be a good start

Cut out junk food and have protein with every meal
Click to expand...
Thanks for that detailed response, how do I go about finding out my maintenance calories? And how many meals should I eat a day? (Or is that down to preference)

also should I keep carbs low? Protein high? Thanks
 
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