I need some guidance....

[confusedkewpie]

Hi there,
I'm new- but not new to exercising- or should I say over-exercising. Basically I am looking to lose body fat- and build muscle (I am pretty good at gaining lean muscle easily). Problem is- I'm really conflicting with cardio- it's a weakness of mine- and something I have definitely abused in the past (2-3 high intensity on the ellpitical everyday! - I feel like a real idiot admitting that- but I do realise how much I was hurting my body and I never want to be there again (emotional issues)!.

I am currently 5"5 and about 142lbs (not sure about fat percentage) and I don't care about scale numbers in judging how I feel about myself

So here I go wanting to start weight training again - preferably three full body workouts a week until I change it up (I assume I should change every now and then?). So, questions with weights- should I be lifting heavy say 4-5reps and 3 sets to lose body fat?

I'm very particular about my diet- I'm can't eat refined carbs anyway- eat plenty of beans, salad, vegies, chicken, could upp the fish.... I have yohgurt low fat (is this a prob) with fruit (low GI berries etc).

Basically for me I would like to know what I should do about cardio- I want to get over this mindset of needing "THIS!!" many hours to lose fat.... I know deep down I don't! So, how long would be efficent in burning fat? and what intensity? I would do a HIIT if that would be beneficial and I do enjoy High Intensity for longer periods... And yes I would also do lower intensity if that works better!

I am really sorry I have rambled on. I'm almost confusing myself- so in summary
1) how much cardio to LOSE FAT?
2) is 3 full body workouts with heavy weight (4-5 reps 3 sets) a good start?
3) I gain muscle (not huge of course) fairly easily

Thanks in advance!
Rach.

[someday]

you sound like the old me!

cardio- mentally this is a tough thing to cut back on if you love it. i cut back slowly...lately i have been doing about 45 minutes 3xs a week.


weights- i always used to do full body workouts. when i changed to lifting heavy, 6-8 reps, and one body part a day, 3 days on one or two off.....it was only then my my body started to change.


diet- sounds like you have this all set, but this is the part that pulls it all together for me.

there are lots of great jounals on this site to look at for detailed plans....good luck!

[confusedkewpie]

thanks for that!
I will definitely look at the journals!
Yeah- I've been bought up pretty healthy- only recently though I've realised I can't tolerate refind carbs! maybe that's a hidding blessing I think though I should be eating more.... but I'll do what most people say on here (and I trust this information!!) and eat 5-6 small meals a day protein/carb/fat in each meal 40/40/20

hmmm lets see what happens! thanks so much again!
Rach.