Obese man with a question: Low weight and high reps OR High weight and low reps? HELP

[Swerdz]

Hi everyone,

I am hoping some people can help me. I don't want you PMing me that your looking to charge me X amount of money for advice, I'm not retarded. I am an obese 22 year old man. I am 5'9" and weight 294 pounds. I do not have my body fat percentage but I know I am more fat then muscle. My goal is to lose fat. Whether the fat turns to muscle or simply falls off my body does not matter to me.

I have had conflicting viewpoints on this:

Some people say that If I follow a high weight and low rep program I will simply look like a fat guy with some muscle, that the fat that I have will not convert to muscle and I will stay at the same body fat percentage or gain more body fat. They say I should do cardio weightlifting high reps with low weight.

Others say I can simply convert my fat to muscle following a high weight low rep program, and if I stick with it and combine pumping iron with other cardio activities on off days, and a healthier diet, I can lose bodyfat or even weight.

The thing is I have tried both types of weightlifting. and high weight and low reps simply does not do it for me at all! I really like the way I feel when I pump mad iron. I feel like I accomplished something. I even like the way I look, I notice less fat in my face and my stomach looks smaller. With high weight and low reps I feel like I should have just gone for a walk or hit the treadmill, what the hells the point? It may be good for some but I really don't notice any benefit from lifting this way.

So what do you guys think? Will I look like a fat guy with some muscle or is this an ok way to get in shape? I am looking to get rid of the fat in one way or another.

[shffl]

If your goal is fat loss, then you should focus more on losing fat than gaining muscle.

Training is important, but diet is the KEY to fat loss.

Eat less everyday. Since you're obese, I'd recommend 100% clean food. Your total caloric intake per day should be less than what you need. Stick with mainly protein + fat, leaving carb only for post-workout. Remember, diet is key. If you can't follow a simple protocol like i outlined, you're going not going to be seeing results you like. Drink only water and green tea. You can use some thermogenics (I recommend Hot Rox by Biotest) to aid in fat loss as l. Invest in a lot of fish oils and olive oils because you're going to be needing it.

Now for training, personally i think it doesn't matter what you do as long as you're doing SOMETHING productive since once again...diet is the key component. I don't know what your training experience is so I cant prescribe a good regimen for you. But generally, you should be training 3-4x a week with 2 days of cardio.

Good luck!

[Uriel_da_man]

Keep the reps moderate (8-12) and do circuit training.

For example db presses circuit with chin ups - do one set of presses, then one set of chins, repeat, and keep the rest periods very short, something like 30-60 seconds.

For example on a full body workout:

DB presses and chins
Shoulder presses and rows
Squats and leg curls
BB curls and DB extensions

Always 2-4 sets each. Then something for the abs if you want (circuit also) and finish with some cardio, either some 30-45 minutes steady pace or just 12-15 minutes of HIIT.

Do this 3-4 times a week and just watch as the fat melts off, trust me on this.

[Kiknskreem]

Don't compromise your strength and calorie burning gains just to combine them into one session and do some fru fru circuit training.

First of all, if you are truly obese you should consult a physician and get yourself a basic check up and get the OK to exercise.

From there I would start to include some basic conditioning sessions. Where you start will depend on your level of conditioning.

Things to start with would be walking, bodyweight movements, medicine ball work, etc. Stuff that gets you huffing and puffing, has you active and burning calories.

Introduce weights slowly. As a total novice, Starting Strength is the perfect program for you to learn the fundamentals and start building your foundation.
More muscle mass = more calories burned.

Train with weights, do 3-4 conditioning sessions (the more you do the lighter impact they must be) a week, and get your DIET in order... and progress shall come.

[Uriel_da_man]

See now I'll strongly disagree there.

If his primary goal is to lose fat, starting strength is a terrible choice.

And circuit training will far from compromise his calorie burnings. Give it a try and then tell me something.

[briank]

I am not trying to sound insensitive, but if you are 5'9 294 the last thing you should do is lift weights.

Your concern should be first on diet and then on cardiovascular activities that will focus on burning fat.

You should also be consulting a doctor rather than an internet forum on what to do, as this is serious and you do not want to over exert yourself when starting out.

The only benefit I can see in lifting weights would be as a starting out point, basically to give you some physical acticity to break a good sweat and burn some calories before moving into heavier cardiovascular activites.

Once your weight becomes manageable, you can then add a weight lifting program to your fitness.

Brian

[briank]

One more thing: your fat will not turn into muscle...

Building muscle and losing fat are two entirely different processes.

[Kiknskreem]

Originally Posted by Uriel_da_man

See now I'll strongly disagree there.

If his primary goal is to lose fat, starting strength is a terrible choice.

And circuit training will far from compromise his calorie burnings. Give it a try and then tell me something.

Will he burn calories doing circuit training? Yes.
Will he get stronger? Yes.
Will he get optimal results in both areas? No.

He will be able to burn more overall calories, gain more strength and muscle, and his training will have a greater carryover into everyday life if he includes weights, gpp, and cardio in a balanced approach.

I'm sure you will feel free to disagree.

Originally Posted by briank

I am not trying to sound insensitive, but if you are 5'9 294 the last thing you should do is lift weights.

The only benefit I can see in lifting weights would be as a starting out point, basically to give you some physical acticity to break a good sweat and burn some calories before moving into heavier cardiovascular activites.

I am not trying to sound insensitive but you apparently don't know what you are talking about.

[CFHJustin]

First and foremost I agree that your first step is to consult your doctor. Next is your diet. As for the cardio, my opinion is that any general physical conditioning is a good thing. It is very hard to build strength and diet down if you're not a beginner, and then it plateaus quick. However, a good strength program can prevent too much muscle loss. Plus the more muscle you have the more calories you burn even at rest.

On a side note, fat doesn't turn into muscle.

[optimumpt]

The three key points for fat loss (in order of importance) are as follows.

1. Endocrine system optimization

2. Nutrition

3. Training

Your question was about training so will only look at that.

So what is the best way to train to optimize fat loss?

1. Specific Strength Training

2. Metabolic Training

Strength training is performed for several reasons - I will list just a few here.

1. Hormonal Response (Testosterone, hGH) - there are more but just keep it to the basics
2. Muscular adaption
3. Metabolic disturbance (including EPOC effect)

Metabolic training is performed for similar reasons but work in synergy with the strength training.

1. Hormonal Response (hGH)
2. Metabolic disturbance (EPOC)

Here is a sample strength training program to optimize fat loss for a beginner or novice trainee. This maybe someone who has never trained so the progression is slow to start with as they may require more time than given to learn the exercises.

Weeks 1-2

Monday, Wednesday, Friday
Sets: 2
Reps: 10
Tempo: 2-0-2-0 (40sec TUT)
Rest: 60-90sec between alternating sets

A1. Kettlebell Front Squat
A2. Bent Over DB Rows

B1. Kettlebell Deadlift (raised on box as needed)
B2. Bench Press

Metabolic Training (Intervals 15/45 - 3 min)

Weeks 3-4

Monday, Wednesday, Friday
Sets: 2
Reps: 10
Tempo: 2-0-2-0 (40sec TUT)
Rest: 60-90sec between alternating sets

A1. Static Lunges (assisted if needed)
A2. Chins (Band Assisted) or Lat Pulldown

B1. Slide Board Leg Curl
B2. Standing Press

C1. Kettlebell Front Squat
C2. Bent Over DB Rows

D1. Kettlebell Deadlift (raised on box as needed)
D2. Bench Press

Metabolic Training (Intervals 20/40 - 3-4 min)

Weeks 5-8

Monday
Sets: 2
Reps: 9
Tempo: 3-1-1-0 (60sec TUT)
Rest: 20sec between alternating sets


Wednesday
Sets: 2
Reps: 6
Tempo: 2-1-1-0 (36sec TUT)
Rest: 40sec between alternating sets

Friday
Sets: 2
Reps: 3
Tempo: 2-0-1-0 (18sec TUT)
Rest: 60sec between alternating sets

A1. Front Squat
A2. Bent Over DB Rows

B1. Deadlift
B2. Bench Press


C1. Alternating Lunges
C2. Chins (Band Assisted)

D1. Reverse Leg Curl
D2. Standing Press

Metabolic Training (Intervals 30/30 - 4-5 min)

[danow]

The most important thing here is to pick a program and stick with it ! Just move some damn iron. I believe the Starting Strength program to be excellent for beginners.
Once you are dedicated to lifting, then start working on your diet. Too much all at once may be a little overwhelming.
Check out TheKansan's journal http://forum.bodybuilding.com/showthread.php?t=2599511
He's been doing Rippetoe's SS for awhile and has been making leaps and bounds. True inspiration right there.

[Uriel_da_man]

Originally Posted by Kiknskreem

Will he burn calories doing circuit training? Yes.
Will he get stronger? Yes.
Will he get optimal results in both areas? No.

He will be able to burn more overall calories, gain more strength and muscle, and his training will have a greater carryover into everyday life if he includes weights, gpp, and cardio in a balanced approach.

I'm sure you will feel free to disagree.

He won't get optimal results in strength or size, but he sure as hell will on the calorie department.

What do you think burns more calories, doing an 85%1RM effort every 3 minutes or a 70%1RM effort every 30 seconds?

I don't even have to do the math to know the answer.

[Kiknskreem]

Originally Posted by Uriel_da_man

What do you think burns more calories, doing an 85%1RM effort every 3 minutes or a 70%1RM effort every 30 seconds?

I don't even have to do the math to know the answer.

Yea... in that specific hour of time he spends doing a circuit he might burn more calories... but the overall metabolic effects of strength training, gpp, and cardio (especially of the non traditional oxidative variety, for which strongman and gpp provide MANY opportunitites) will lead to overall greater improvements in body composition.

[tts0lid]

Go heavy with fewer reps. If you feel like you're actually accomplishing something, you will find it easier to stay motivated, and that's what's important. Also, the more muscle you have, the quicker your body will burn fat.

Just don't forget cardio and diet. Diet especially. Shoot for 5+ small meals a day.

For someone like you, I'd suggest following something similar to Body For Life (the book is on amazon, barnes and noble, etc.)

[Uriel_da_man]

Originally Posted by Kiknskreem

Yea... in that specific hour of time he spends doing a circuit he might burn more calories... but the overall metabolic effects of strength training, gpp, and cardio (especially of the non traditional oxidative variety, for which strongman and gpp provide MANY opportunitites) will lead to overall greater improvements in body composition.

So the argument being made here is basicly a normal workout vs circuit training.

While it is true that on the long run a more muscle-building workout will give better results, I doubt he came asking for this now wanting his fat to take two years to come off.

In the short term, in terms of muscle size difference, it won't be much (so he'll gain 12lbs after six months instead of 15), but in terms of fat oxidation it sure as hell will.

[Kiknskreem]

Originally Posted by Uriel_da_man

So the argument being made here is basicly a normal workout vs circuit training.

While it is true that on the long run a more muscle-building workout will give better results, I doubt he came asking for this now wanting his fat to take two years to come off.

In the short term, in terms of muscle size difference, it won't be much (so he'll gain 12lbs after six months instead of 15), but in terms of fat oxidation it sure as hell will.

It is not an issue of circuit training vs "normal" workout.

If that were the only consideration then yes, circuit training would work his goals better. HOWEVER... he should be doing GPP and conditioning in addition to his weight training.

This way he not only gets the strength gains, he burns calories DURING his conditioning work, and some of that GPP/conditioning can be of a high intensity nature which keeps the metabolism going for hours after activity has ceased. Hence, this approach will likely result in better progress then had he done circuit training alone, trying to cover all his bases.

[jgreystoke]

You don't know your bf%.

Post your waist measurement. There any number of online calculators which will figure your bf if you input your waist and weight measurement. The only consistent way to measure waist is lying down with abs totally relaxed. Standing, the measurement is too dependent on the tension in your transversis abdominis muscle, which underlie the ab muscles that people usually train. Much of this tension is unconscious, and so people despair of ever getting repeatable waist measurements as a result.

Hope this helps.

I agree with everything Killnskreem advised.

[phat_endo]

Originally Posted by briank

I am not trying to sound insensitive, but if you are 5'9 294 the last thing you should do is lift weights.

Your concern should be first on diet and then on cardiovascular activities that will focus on burning fat.

You should also be consulting a doctor rather than an internet forum on what to do, as this is serious and you do not want to over exert yourself when starting out.

The only benefit I can see in lifting weights would be as a starting out point, basically to give you some physical acticity to break a good sweat and burn some calories before moving into heavier cardiovascular activites.

Once your weight becomes manageable, you can then add a weight lifting program to your fitness.

Brian

OMG he's 5'9" 294lbs and obese! He'd better go see a doctor all those intense exercises could give him a heart attack at 22! The doctor will correctly tell him not to do teh squatz!


The starting strength program would be a good place to start. It's important to reverse the muscle and joint weakness from being a couch potato. What better way than heavy(eventually) weightlifting?

[Swerdz]

So Kikn, your saying I will burn calories/fat by doing heavy or somewhat heavy weight lifting?

[optimumpt]

Did you even bother reading my post???? guess you can lead the horse to the water but you can make it drink....

[Bodysteele]

Wow....being that I was close to 370lbs and am in the middle of losing 130 lbs hopefully....

50-55lbs down so far....75 more to go..

I kinda have to laugh at some of these recommendations.

First off Im not claiming to have all the answers and one thing I would stress would be to be patient and not to try and lose 100 lbs in 6 -9 months or something silly like that even though it is POSSIBLE it is certainly not OPTIMAL for many reasons I wont get into here.

Its funny someone commented the guy probabkly didnt want to take 2 yrs to lose his weight when depending on how much he should weigh(say 170lbs for example) that might be a very appropriate and awesome timeframe for him to lose 120+ lbs...I think he is looking at anywhere from 12-24 months no matter how you cut it if he wants to do this in a healthy way.

Fast weightloss might be what people covet but sustainable weightloss USUALLY takes a longer more gradual movement towards health.

As far as how to start THERE IS NO WAY ON THIS EARTH SOMEONE WHO IS OBESE AND ADMITTING HE IS WAY OUT OF SHAPE SHOULD SIMPLY JUMP INTO RIPPLETOES OR 5X5 or HIIT...or something like that.

Again there are a MYRIAD of reasons this is counterproductive FOR MOST PEOPLE(not all) mostly due to people that obese usually having been very sedentary and atrophied and inflexible prior to starting to work out....

MEANING THEY NEED TO PREP for something like Rippletoes with a less demanding workout regimen.

What would I recommend?

1) Walking....walking, walking, walking,.....it is by far the most underratted exercise on here perhaps because it isnt wonderful for getting in bbing lean shape....IDK. Walking regularly is gonna build more endurnce muscularly and VO2 wise, is gonna affect some weightloss almost certainly if the diet comes into check...and isnt gonna cause injury or undue DOMS causing training the next 2 days to be impossible.

2) Good bye all fast/processed foods...
At this point I wouldnt say "just eat 100% clean" thats kind of unrealistic for most people coming from a McDiet...if you simply cut out the fast food, pop, chips...etc....ie basically all the TOTAL EMPTY CALORIE CRAP youll find youll lose 10-15 lbs in 2 months if you are walking regualrly even at a easy pace.

Might not sound earthshattering but thats 10%+ off the weight you need to lose and you havent done anything that hard yet...

Id just do that for 4-8 weeks depending on when you really feel the urge/ability to add more.

The next thing I would add is a 2X a week circuit training routine with VERY light weights, very short rest periods and very high reps....I used 20 reps and the following exercises with a 30-60 second rest period and maybe 90 seconds between circuits after squatting.

Lat pull down X 20
Benchpress BB X 20
Bicep curls DB X 20
Tricep pushdowns X 20
SQUATS! X 20

If you feel like your legs can take it add another leg movement like a Romanian Deadlift or something...squats for 20 reps are pretty hard IF you are obese and completely out of shape... I was so out of shape I was dying from just squatting 20 reps ATG with no weight at the beginning of my training...im just assuming the worst here. MAKE SURE YOU USE A FULL ROM SQUAT.

[RDE89]

Originally Posted by Bodysteele

Wow....being that I was close to 370lbs and am in the middle of losing 130 lbs hopefully....

50-55lbs down so far....75 more to go..

I kinda have to laugh at some of these recommendations.

First off Im not claiming to have all the answers and one thing I would stress would be to be patient and not to try and lose 100 lbs in 6 -9 months or something silly like that even though it is POSSIBLE it is certainly not OPTIMAL for many reasons I wont get into here.

Its funny someone commented the guy probabkly didnt want to take 2 yrs to lose his weight when depending on how much he should weigh(say 170lbs for example) that might be a very appropriate and awesome timeframe for him to lose 120+ lbs...I think he is looking at anywhere from 12-24 months no matter how you cut it if he wants to do this in a healthy way.

Fast weightloss might be what people covet but sustainable weightloss USUALLY takes a longer more gradual movement towards health.

As far as how to start THERE IS NO WAY ON THIS EARTH SOMEONE WHO IS OBESE AND ADMITTING HE IS WAY OUT OF SHAPE SHOULD SIMPLY JUMP INTO RIPPLETOES OR 5X5 or HIIT...or something like that.

Again there are a MYRIAD of reasons this is counterproductive FOR MOST PEOPLE(not all) mostly due to people that obese usually having been very sedentary and atrophied and inflexible prior to starting to work out....

MEANING THEY NEED TO PREP for something like Rippletoes with a less demanding workout regimen.

What would I recommend?

1) Walking....walking, walking, walking,.....it is by far the most underratted exercise on here perhaps because it isnt wonderful for getting in bbing lean shape....IDK. Walking regularly is gonna build more endurnce muscularly and VO2 wise, is gonna affect some weightloss almost certainly if the diet comes into check...and isnt gonna cause injury or undue DOMS causing training the next 2 days to be impossible.

2) Good bye all fast/processed foods...
At this point I wouldnt say "just eat 100% clean" thats kind of unrealistic for most people coming from a McDiet...if you simply cut out the fast food, pop, chips...etc....ie basically all the TOTAL EMPTY CALORIE CRAP youll find youll lose 10-15 lbs in 2 months if you are walking regualrly even at a easy pace.

Might not sound earthshattering but thats 10%+ off the weight you need to lose and you havent done anything that hard yet...

Id just do that for 4-8 weeks depending on when you really feel the urge/ability to add more.

The next thing I would add is a 2X a week circuit training routine with VERY light weights, very short rest periods and very high reps....I used 20 reps and the following exercises with a 30-60 second rest period and maybe 90 seconds between circuits after squatting.

Lat pull down X 20
Benchpress BB X 20
Bicep curls DB X 20
Tricep pushdowns X 20
SQUATS! X 20

If you feel like your legs can take it add another leg movement like a Romanian Deadlift or something...squats for 20 reps are pretty hard IF you are obese and completely out of shape... I was so out of shape I was dying from just squatting 20 reps ATG with no weight at the beginning of my training...im just assuming the worst here. MAKE SURE YOU USE A FULL ROM SQUAT.

AGREE...!!!!!!

[Bodysteele]

Step up the intensity of your walking a bit...try to time yourself...go a bit longer...maybe step it up to 2 walks a day...

Do this for 6-8 weeks.

By this time you are at least down 15-20lbs and probably feeling alot better.

Id go ahead and add a 2nd lifting day with the same sort of philosophy just with less intensity....

And go

Main workout---supplemental workout---off----off

My supplemental workout was like:


Front delt raises

SS/

pull overs

Then

Romanian Deadlifts

SS/

Upright rows

Then

Calf raises

SS

Supermans for like 30 seconds.

Do this workout regimen for 6-8 more weeks while eating more and more cleanly....

After that its really up to you.

By that point Rippletoes or 5X5 or hypertrophy type programs make alot more sense as your body has becomed better conditioned and you have at least developed you CNS.

The workouts were formulated with input from a physical therapist who works with people who have been immobilized for long periods of time and it worked like a charm...

Remember folks...all beginners are NOT built alike.

I mean a 15 yr old kid who just finished a fball season and has been actively engaged in sports for years and isnt obese has different needs than an obese person who hasnt done much for awhile.

[boostedbatman]

Pay attention to the energy timeline this is factual
Phosphate energy system: burns ATP with assistance of Creatine
Lactate energy system: Burns Carbs
Aerobic energy system: Burns Fats and Carbs
This may help http://www.fun-and-fitness.com/nut-zone/energysys.html

the good thing is muscle is Thermogenic (burns calories even at rest) so the more muscle the more calories used (puts the use of weights to good benefit here)
Your main goals here should be in watching your calories
Calories in < Calories used
If you cut back on carbs (easiest way is eat less bread, pasta, rice, potatoes and cereals) your body will need to turn to its next energy source>>> FATS
When you do choose to eat think about your metabolism
Smaller meals more often will increase metabolism, and stabilise blood sugars
A few BIG meals will retard it, and cause blood sugar spikes (you may find highs and lows in your energy/concentration from this)

Any exercise is good exercise
Remember that
And if weight loss is your goal remember that alcohol has a lot of calories and is also a toxin to your body, it will put your energy into burning it off and whats it going to do with Fats and Carbs in the process (STORE THEM), so please think about the big picture here when you plan this lifestyle change

Good luck with your endeavours though we wish you all the best
But a good mix of strength training and cardio will compliment each other and give you real world benefits

[RU4A69]

4lbs of muscle added to your frame will result in an additional 3500Kcals burned per week. That's 1lb of fat burned. It's the increase in basal metabolism that you should be concerned with, NOT trying to "burn calories" in the gym.

[phat_endo]

Originally Posted by RU4A69

4lbs of muscle added to your frame will result in an additional 3500Kcals burned per week. That's 1lb of fat burned. It's the increase in basal metabolism that you should be concerned with, NOT trying to "burn calories" in the gym.

I've heard this concept before and it's great, but how the hell does someone gain muscle if they are cutting? Recomping from eating at mainteneance I could understand but cutting?

Originally Posted by Bodysteele

MEANING THEY NEED TO PREP for something like Rippletoes with a less demanding workout regimen.

Rippetoes is extremely low volume though, and I thought the idea was to start with weight way below your real 5RM. Still a higher rep prep program for a few months is a great idea.

Originally Posted by Bodysteele

Remember folks...all beginners are NOT built alike.

I mean a 15 yr old kid who just finished a fball season and has been actively engaged in sports for years and isnt obese has different needs than an obese person who hasnt done much for awhile.

Very true but as an obese dude who has never been into the habit of frequent physical activity I was pretty out of shape a year ago and weak as f**k. I'm still out of shape and weak as f**k but to a much lesser extent. I can't honestly say I started lifting hard and heavy from day one, but after a few months I got off of the legpress and started doing squats and deadlifts and doing heavy low rep sets. With quite a bit more volume and frequency than Rippetoes as well. So I'm fairly confident I could of done Rippetoes from day one with no problems.

Yes everyone is different, but being obese and sedentary is no gurantee that person is an injury waiting to happen. Now being 50% bodyfat and over 30 with a lifetime of lazyness is a totally different story. Those guys better stay away from teh rippletoez.

[Div.II]

As a former fatboy, I would say it depends on what you want to look like.

If you want to look like Lance Armstrong(nothing wrong with that) then go ahead and cardio to your hearts desire.
But assuming because you are on a bodybuilding forum, I would assume you would rather look like a sprinter when you lose the fat.

Don't get caught up in the hype over doing high reps and excessive cardio. And also, don't get caught up with the No carbs thing either.
The main thing I realized was that what I wanted was body recomposition, not to look like chicken little, which is what excessive cardio and no carbs did to me.

What I would recommend is, start out with a 3 day Full Body workout. Do 3 days of moderate cardio to start out with and maybe graduate to some HIIT.
And with your diet, make healthy lower simple carb and lower fatty fat choices. I first cut out unnecesarrily eating fast food and other crap. I noticed that
my day consisted mostly of eating junk and drinking juices and sodas. Hardly any lean proteins, veggies, or complex carbs or even drinking water. You have to start somewhere.

[Div.II]

Really, there are no quick fixs for 'natural' fat loss.

Take your time with everything, start out slow and work your way up.
That goes for cardio, weight training, and dieting. The results will come.

[mikelom]

First off, congratulations on coming to grips with your situation. In reading your questions and many of the related responses, I get the feeling that this is some sort of rush - rush thing that has to get done by next week. It's not. This is a 2 year project. You need to learn about food and exercise and then begin to incorporate your learnings into your life. I think a Dr would be the best place to start.

In any case, your diet is the # 1 concern to start with. Learn about food and get your protein, carb and fat relationship under control at a calorie level that will initially get you losing about 6 - 9 pounds per month. Add some physical activity, like walking or other cardio related activity. Fat is fat and must be lost as it will never convert to muscle. Recomposition would describe the process of losing fat and adding muscle at the same time. You must be patient and diligent. You need a life style change, not a diet. If you fall off, get right back on it. When we have a flat tire, we fix the one flat, not flatten the other three.

Once you've lost some weight (say 25 lbs) start adding some strength training / weight training. Focus on deadlifts, squats and bench press. Stay in the 10 - 12 range for several months to get accustomed. Read and learn about strength training. Muscle burns fat, so add some muscle while you continue to maintain a healthy selection of foods with proper p/c/f mix and calories.

When I went through this, I scribbled out a simple 1 or 2 year plan with a few goals. I would change the goals and slowly filled in the details about nutrition and exercise as I began to study this stuff.

You have a lot to do. Get started by dieting, reading and walking. Be patient. It took a while to put the weight on and you want to take a while to take it off. Good luck and don't get overwhelmed with all the info. You don't need to be an expert, the basics will get you there.