Cardio Or Weights ?

Discussion in 'Training Information' started by Fat2Shredded, Jul 19, 2021.

  1. Fat2Shredded

    Fat2Shredded

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    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.
     
    #1
  2. Afghan

    Afghan Top Contributor

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    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
     
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  3. Fat2Shredded

    Fat2Shredded

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    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
     
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  4. Fat2Shredded

    Fat2Shredded

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    ** Some classes **
     
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  5. custom_courier

    custom_courier Full Member

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    Where can I sign up for coke classes!
     
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  6. Greedy Ben

    Greedy Ben Top Contributor

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    No classes, they will inadvertently be instructed by literal potatos

    Sort cal intake
    Sort food choices
    Lift weights 3-4 times a week
    Walk 3-4 times a week
     
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  7. pooley1810

    pooley1810 Moderator

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    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
     
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  8. Fat2Shredded

    Fat2Shredded

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    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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  9. Greedy Ben

    Greedy Ben Top Contributor

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    https://www.calculator.net/bmr-calculator.html

    Should give you a ball park figure, if you are consistent (which you need to be 90% of the time) you can work out how much is needed to lose fat slowly whilst not over comitting or starving yourself.
    Extra calories expended increase the deficit.
     
    #9
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