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if I do cardio approx 5 or 6 times a week can i do HIT 3 times and a steady cardio s session or should i do one type for a couple weeks then steady type for a couple. Also you say when you achieve your fat loss goal then you must change it to mantain. How does one change to maintain once they get to their fat loss goals.?

you dont nessisarly need to change. but think of it this way, Hiit is actually quite brutal if done for long periods of time. It will wear you down eventually, and thats not what you want.

doing a moderate intensity jog for 15 to 20 min twice or thrice a week to keep bodyfat where it is should be a good equilibrium IMO. And it will actually energise you instead of kicking your ass. and at that point you should know your body well enough to tell if you need to step the cardio up, back off on carbs, or take some other measure to keep from gaining fat back again.

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yes that makes a lot more sense thanks for clearing that up for me. Yeah this should be brutal lol. i started at 248 now im 235 so im still pretty out of shape but this should help alot so i hope. Thanks a ton for helping me understand

just one more question. Should i do this mroethen 3 times a week or no?

Nope three should do it.

alright ill do it the next 3 days this week then starting next week it will be a mon wed fri sorta thing and ill plan according to weather. Thanks soooo much for your help ill let ya know how its working out for me.

I agree with the troops, too much cardio training will ram you right into a
catabolic state fast. But,..if your are pretty darn overwieght, you might have to change gears for awhile. I am by no means a training guru.
I would first STOP snacking. Stop eating between meals. Do not eat after 5 or 6 pm. I might be wrong I would at least get rid of some of the dunlap stomach. If a person is severly overwieght and needs to loose wieght it is most likely going to mean that the idea of gaining allot of muscle mass at the same time is unlikely. I think the best an avg person can wish for is to maintain his strength at the most. I dont normaly advocate tons of cardio if your training heavy weights but if you are obese I probably would until I got down to a manageable weight. Then I would switch gears full steam ahead.
Good Luck
Sleeper