Sending out an S.O.S..... I want to lose Weight!!!

TriumphantWoman · Post by **TriumphantWoman** » Fri Mar 06, 2009 12:36 am

Good evening Shapefit friends,

I am new to the Shapefit community and am so excited to find a place that offers endless amounts of information. dilemma is this: with so much information, and being overweight with a long way to go to reach fitness goals, I feel a bit overwhelmed. I have found that sometimes too many options is not necessarily a good thing either.

I have several questions because being more than 100 pounds overweight, I want to not only do what will get me results, but I want to maximize efforts. I understand that dietary changes are imperative and I have already begun to make major changes in the way I eat. I have increased water and have cut out refined and processed foods. I have also gone back to the gym and want to workout regularly.

Question #1: How should I structure workouts to burn the most calories? (I am also nursing a tender achilles tendon in Lt foot)
Question #2: Should I do cardio and weights the same day?

Question #3: What is HIIT training, and should it be done in addition to some other form of cardio or is it cardio?

Question #4: What kind of HIIT routine could I do given weight and injury that would be beneficial?

I need help, any and all suggestions are welcome. If you can give input to any or all of these questions that would be helpful. God Bless you all...

Mystik · Post by **Mystik** » Fri Mar 06, 2009 7:44 am

First off I would like to congratulate you for taking the first steps in a long but rewarding journey.

Question #1: How should I structure workouts to burn the most calories? (I am also nursing a tender achilles tendon in Lt foot)

I would start with body weight exercises every second day coupled with cardio. Give your body time to recover and adjust to your new lifestyle before really putting it through it's paces.

Maybe something like this:

Monday - Full body bodyweight workout
Tuesday - Cardio
Wednesday - Off
Thursday - Full body bodyweight workout
Friday - Cardio
Saturday - Full body bodyweight workout
Sunday - Off

Do something like that for a few weeks to get yourself started.

Question #2: Should I do cardio and weights the same day?

You can, but it's preferable to do them on different days. If you do them on the same day, end with the cardio.

Question #3: What is HIIT training, and should it be done in addition to some other form of cardio or is it cardio?

HIIT = High Intensity Interval Training. For example, walk for 30 seconds, jog for 30 seconds, walk for 30 seconds, jog for 30 seconds and so on. Eventually you'll work your way up to running and sprinting. This is your cardio.

Question #4: What kind of HIIT routine could I do given weight and injury that would be beneficial?

Right now given the nature of your injury I would recommend staying away from HIIT and doing more low intensity cardio until you're healed.

Best of luck.

TriumphantWoman · Post by **TriumphantWoman** » Fri Mar 06, 2009 6:53 pm

Mystik,

Thanks so much for the advice. I will try it starting tomorrow and let you know how it turns out. God bless you...

Mystik · Post by **Mystik** » Mon Mar 09, 2009 7:08 am

No problem. Anytime. Good luck.

d-nice · Post by **d-nice** » Mon Mar 16, 2009 10:51 pm

If your lifting weights and doing cardio the same day what is the reason for doing the cardio last? Is it only because you are fresher lifting first, being that you use more energy lifting.

Mystik · Post by **Mystik** » Tue Mar 17, 2009 7:05 am

It's so you use your energy stores for your lifting. Maximum energy for your lifting will help you lift heavier and with better form.