weightlifting question.

[Appletron]

Hello everyone, I have recently decided to make a change in my life via diet and exercise. I plan on kick starting my days with an intense HIT bike session for 20 minutes. But i do have a few questions.

What are the best weight lifting workouts for someone looking to lose weight, not necesarily beef up.

Secondly would 2 20 minute HIT bike sessions be overkill? one in the morning and one at night after work?

For reference, i'm 6'4 , weigh 310, I'm trying to get to around 240-230 as my furthest goal. Any help would be great.

 

[swolejah]

Hello everyone, I have recently decided to make a change in my life via diet and exercise. I plan on kick starting my days with an intense HIT bike session for 20 minutes. But i do have a few questions.

What are the best weight lifting workouts for someone looking to lose weight, not necesarily beef up.

Secondly would 2 20 minute HIT bike sessions be overkill? one in the morning and one at night after work?

For reference, i'm 6'4 , weigh 310, I'm trying to get to around 240-230 as my furthest goal. Any help would be great.

I'll be honest I only know the basics of how to lose weight, etc.

Keep your rep range high. At least 10 reps, no more than 20 for the most part. You wanna feel a burn (lactic acid buildup).

Just one 20min. HIIT bike session will do the trick. HIIT is a designed routine for a high intensity workout i.e. short rest periods and faster pace. Just make sure it's intense, it's supposed to be.

When it comes to changing your body, 50% is excersizing/rest and the other 50% is nutrition. Don't diet, just eat healthy and clean. Dieting is something people do when they feel like losing 20lbs. real fast for an interview on a TV show and then gain it all back again right afterwards.

Hope that helps

 

[pullups]

You got the cardio down fine, even though personally I'd prefer a elipitical over a bike and real running over both, but your diet and eating habits are the most important. I made a big thread about losing weight and cutting. As far as lifting to lose weight there are some things I do. I try to keep the rep range reasonably high 10-12 most 14 and i do either 3-4 sets of those. And I have a short rest period 30 second rest then i go at it again. High rep squats with low resting time can help to burn a lot of fat.

 

[sweets]

3-4 sets 12-20 sounds good, hit the basics, I would also add in jump ropping, real raw stuff, when I'm in training running is as ill as it gets.
Go to the track get your blood pupmin, run 1 mile, then get to the football field( I'd would do this at night so people don't think your to crazy) 6 x 2 min.
sprints( I usually cover about 400 yards back forth, back forth ) YES, take a minute break inbetween and use a wrist stop watch. Build up to it and eventually, do something like pushups inbetween the sprints. Cool down with like a 1/2 mile walk, Maybe 3x's a week. And you can do your other cardio the other couple times. This would be your intense workout for the week!?!
SWoljah was right that excersice is exactly 50% of the whole picture, and if you don't concentrate on both, the your losing out. You sound like a big kid, but that should just make your motivation stonger, not weaker. Also, yeah you should eat,definetly not diet shit, just keep it moderate and cut the fastfood line and sandwiches to a min. You should start a log and record as much a possible, everything from times you wake up, what you ate, reps, sets, even how your feeling towards the end of the week.