Questions about cardio

[Aaron Koo]

I'm very over weight and I'm very eager to not be, but I have some questions I'd like to resolve before that. For optimal weight loss...
1. What is a good ratio of weights:cardio?
2. Should cardio be aerobic or anaerobic?
3. Is it best to do weight training and cardio on separate days or do them both on the same day?
4. Should my weight training be more focused on a bodybuilder type of workout or a strength type of workout.

 

[flenser]

If you're very overweight, just stopping what got you there is a good first step. That is, eating too many calories.

Don't be eager to lose fat. It takes time, and a lot of patience. Consider posting your weekly progress here. Your diet, and training. You will get tons of support.

Start with some cardio every day, say 30 minutes. When you get used to it, add in weight training or even replace it with weight training if your time is limited (cardio without weight training is the least effective for fat loss). The goal is to find what works for you for fat loss without making you dread the activity or late for work. If you don't enjoy it, or it doesn't fit your schedule, you will likely give up before you see real results.

As far as the kind of weight lifting you should do, there are a lot of different programs you can select that will work. 5X5 programs are very popular. They aren't the most efficient, but they are easy to learn.

 

[Docd187123]

1) there isn't really an optimal ratio. It just depends on what you want to prioritize.

2) does not matter. Lower intensity might be easier on you if you're very overweight until you get your conditioning up.

3) does not matter. Whatever suits your schedule best but if doing them in the same session I'd do weights first then cardio.

4) both will work and both can not work. It depends on your diet and if you're in a calorie deficit or not. Also depends if your goals are to get stronger or get bigger.

 

[GhostChicken]

I'm pretty much reiterating what doc said, but a caloric deficit of 300-500 calories CONSISTENTLY with moderate cardio and weightlifting daily just melted the fat off of me when i was like 30lbs overweight. Don't forget to have rest days and not over-exert yourself. \

It's literally so simple as long as you don't cheat yourself and get out of line. Limit your "splurge" days, especially if you have a lot to lose.

All in all if you stay with it, you'll just feel yourself burning off the fat. Goodluck man!

 

[RodgerThat]

Hey so dont know if this would exactly work for you on how much time of the day you can devote to it but if possible wake up and go for a 30 min fast pace walk fasted (if you have a dog this is a handy way to get out the door really early) then when you usually go to the gym lift weights (im partial to a strength training program such as 5x5 but really doesnt matter) than after the workout do a 10 minute walk again or elliptical. once you are in better shape start to incorporate some HIIT and even a day devoted to plyometrics really burns those cals. All that wont matter though if you cant dial in a diet with a calorie deficit.