Hello,

It has been a while since I trained consistently, and over the years I have added way too much weight and was looking for advice as to training and cardio to help myself in my task to get back in shape.

For a point of reference I am 44, 6'0, 295, with way too much body fat.

I work graveyard so I am thinking my best approach would be to train in the afternoon after work, yet I am not sure if I should do cardio before or after my workouts?

I am also wondering would it be better to do HIIT or LIIS before or after my workouts?

I am also wondering would it be better to perhaps do the cardio on a different day, or would it more productive on the same day?

Sorry for all the question but any and all advice will be well received. Thanks in advance.

if you plan to do cardio around workout time then do it right after you weight train and before you eat a post workout meal. Liss would be the best option here that way you arent burning up those muscles you just worked. If you want to work in some Hitt then try to have a couple meals in between the Hitt and training or do it on an off day. One other thing to keep in mind is to try to avoid doing Hitt on days you train legs or the day after if all possible. Dont forget to eat clean to that is more important than the training imo.

Thanks for the advice. That is what I was thinking, it is just that I needed some advice that indicated I was heading in the right direction.

no problem and yes you seem to be on the right track

quote:

Originally posted by datas4:
if you plan to do cardio around workout time then do it right after you weight train and before you eat a post workout meal. Liss would be the best option here that way you arent burning up those muscles you just worked. If you want to work in some Hitt then try to have a couple meals in between the Hitt and training or do it on an off day. One other thing to keep in mind is to try to avoid doing Hitt on days you train legs or the day after if all possible. Dont forget to eat clean to that is more important than the training imo.

Great advice. You might also want to try adding in LISS right after waking before you eat - there's another thread on hear that discusses morning LISS.

Make sure you really focus on the weights as well - getting a good weight routine with a solid meal plan can be the most effective way to shed fat.