Weight Loss Help

[Harbynger]

Hey there guys. First time posting on here so if I'm posting incorrectly, its bad.

Anyways, I'm trying to cut body fat as efficiently as possible by both cutting calorie intake and attempting to use High intensity interval training on a spin bike.

I'm 6 foot 1 and had a starting weight of about 190ish about a month and a half ago. I'm not religiously weighing myself as i don't really give a damn about the number but its around 180-185. If I have to pick a goal its prolly 170-175. I'm just trying to cut the fat and once I get to a point that I'm happy with I plan to start a weight training regiment.

What I've been doing is I've cut calorie intake to approximately 1600 calories which are fairly balanced around 30% protein 30% fat and 40% carb. I also have one "cheat day" a week where i consume about 2000 calories. For exercise I use a spin bike for approximately 30 minutes every day using the HIIT technique. A little bit of clarification on the exact method for this would be great but what I've been doing is simply sprint, then slow down the pace to recover and repeat. I do this pretty much every day. Should I have a mandatory rest day or does it matter?

Is this routine the most effective one that I can do or is there something else I can do to make this more efficient?

[Boss Man]

I'd limit the cardio to 5 days a week max so you don't overtrain.

Also every added lb of muscle burns another 45-50 calories per day, so no need to wait for a specific point in time to start that, you could decide to get into it as soon as you can, because if your diet and cardio are consistent now, you'd be able to add that extra element in, whilst being in control of the other two, so the added weight training shouldn't throw either the cardio and / or diet of at a kilter, if your mind is focusing on that too.

Cardio could be done with this kind of schedule.

Days 1-3; cardio

Day 4; day off

Days 5-6; cardio

Day 7; day off

This means you avoid possible overtraining and then having two days off in a row, potentially eating into progress.

[ultimatehlth]

I agree with Boss Man I would start the resistance training right away for better weight loss. I would suggest full body movements. Your diet sounds good and as far as cardio I would just add to vary it . Use different intervals on alternating days. Some days shorter intervals with more speed others slightly longer and a tad slower. Vary the tension as well. Variety of exercise is what you want. Sameness is your enemy of change.

Best,