Now listening to me would be like taking advice from a man who is 30 pounds over weight. Literally. So with that, I haven't been practicing what I preach but I do know few things about working out. I always did 20 minutes of cardio before lifting weights. Every time. It helps losoen you up, gets your heart going, makes you sweat, and basically primes your muscles for the second part of your workout. After doing 20 minutes of cardio, do high intensity weight lifting with short breaks. If you want to work out 3 times a week, I'd do chest/back on day 1, legs on day 2, and shoulders/arms on day 3. Not all back to back of course. After the weight lifting make sure to stretch. EDIT: Even on the off days if you can take a few walks around the office after lunch and do 50 situps/pushups in the morning or before bed it will really help.
I lost over 40 lbs in 2013... gained back 20 in 2014. My advice is simple, eat right. Will help far more than any workout you can possibly dream up. As for the work out, to lose weight... you want to be dripping in sweat when done. If you aren't, you aren't pushing yourself as hard as you could. I love stadium sprints when its a little warmer out. Sprint up, jog back down... some days I add a 60 lb weighted pack to really get the sweat pouring.
I typed a dam thesis for you, but realized in the end.....it was all blah blah blah. I have 2 small children, a great wife, a very demanding job and hobbies. 4:30 AM is when I have to move weight, and I show up like a kid at christmas each morning, ready to punch the world in the sack....but I didnt get there overnight, and almost said screw it several times. Trevor said it best, food is king. If you are running, lifting, etc food determines if you reach your goals. Find a program you like, and one that hopefully will let you keep doing it until you are 100 years old. Brett and I are very similar when it comes to past activities, pursuits etc...and like him I have adjusted and left my ego at the door...well for the most part anyway. Consistancy and food will get you wherever you are trying to get, but you cannot cheat it, and it takes time to do it right. Go on AT and visit their health and fitness forum. D-max, cactus kid, Will K, Cherry juice, not on the rug and many more know what the hell they are talking about....but same as anything, they all belive in differnet principles and how to get there. You will get some great advice, and some terrible advice...but usually the bad adivce is called out quickly. lastly, buy the book The abs diet...it is a simple read, and a basic intro to eating better. Its a "what food actually does inside your body" vs some eat this and lose 50lbs BS. The real copy is bright orange and cost $10 or so at your local barnes and nobel. Have fun or it won't last....that is why I say find what you want to do and go for it 100%. And just because I couldnt leave it alone....If you think lifting cannot get your heart where it needs to be, sit under some heavy azz squats and bang out you max reps/weight...azz to grass and re-rack. Your heart will be pushing through your chest and your vision will start to fade and some even pass out.....your body will start to make you a bad mofo when being treated this way, and soon you will be going to the vet instead of the doctor!!!!! Have fun man and kick azz!!!!!
