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[quote=Anonymous][quote=Anonymous][quote=Anonymous][quote=Anonymous]I would diet down first if you need to lose weight before embarking on a lifting program.  If not, I would do a full body workout for 3/4x a week.  Something like this:  Day 1 would be Squats, chest,  shoulder press, and back extensions.  Day 2:  Deadlifts, tricep curls, upright row, and lunges  Day 3 Step ups, arm curls, face pulls, bridges or good mornings or pull throughs.  Day 4 could be a cardio, pylos, or prowler sleds.

Hit the lower body and upper body each workout, once you get into a routine you could do body splits and depending on the body part that is lagging, you could devote an entire workout on it.  From what I understand about splits and full body workouts, they both lend itself to hypertrophy and muscle gains.  Go easy on the full body because they will wipe you out in the beginning.  [/quote]

so what would be the best mode of action to lose weigh first?  I have a solid 30 lbs to lose. Just cardio and some HIIT workouts?[/quote]

Cardio of preference and a solid diet plan.  If you have access to a prowler sled those are fantastic to lose weight while building muscular endurance at the same time.  There are plenty of ways to lose pounds and there are sites where you can count macros and and track your workouts if you find that helpful.  [/quote]

I'm an avid runner, but much as I love cardio exercise, I'd suggest the opposite of this approach.  If you visit the forums on MyFitnessPal.com, you will find a lot of folks who have had much more success losing weight through diet and lifting than through cardio.  Several reasons for this:

- Cardio tends to burn way fewer calories than people think, and it makes you hungrier. I remember calculating one day that Paula Radcliffe (the marathon goddess) could probably eat back all the calories from her 100 mile per week training adding two large chocolate muffins and a half a bagel per day to her normal diet.  When I was running 60 miles per week I still had to watch calories very closely to lose weight.

- Many people report success with losing while lifting.  This is usually explained in terms of your body burning more calories after strength training or in terms of muscle burning more calories than fat, both of which I think are pretty negligible.  However, lots of people do have more success with lifting.

- Impact cardio exercise when you are heavy is really hard on your joints.  [/quote]

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