oh, one more question,

in reguards to weights, my understanding is that if i lift heavy weights, low reps, it will damage tissue, in turn rusulting in repair and increased mass. am i right? is so, i will have to wait for a while, as i need to get my overall body mass down first, it is my major concern in the short term.

FYI, im studying policing and need to get my BMI below 30 to continue training. if i dnt do it now, may have to wait another 12 months b4 i can continue (the missus will kill me )