I am 5'11, 230 lbs with about 23% bf. I have really been doing pretty well as far as getting stronger and losing weight. However, I am asking what would most likely be better for me as far as shedding the fat.
1. More reps, lesser weight.
2. Less reps, more weight.
less reps, more weight, good diet, cardio
diet diet diet.
lifestyle change as well.
long term goal + foresight.
yes, get you diet down first then the weights. You will lose fat faster that way.
Success is about 80% nutrition if not more. Getting your diet perfect is the first priority. Next is the training.
Intensity is key. Up the weight and lower the reps. Rest enough between sets to ensure that you can lift to your full potential on the next set. It's about QUALITY training, not quantity. You should definitely be hurtin' a bit the next day or two. Just remember to warm up properly and avoid some serious injury.
As for cardio...3-5 times a week minimum. If the whole 30 minute steady state cardio is too time consuming or simply not tolerable for you, look into high intensity interval training.
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