Originally Answered: Cardio, or Weights to burn fat?
I just answered this question before, so I will copy and paste my answer. I work with professional athletes.
This person wanted to tone and lose 30lbs, he was at 230 like you. But I change change it so it works for your situation. You want to be around 175-185, that would be considered "toned for your height, If you put the next . So thats about 50lbs of fat NOT muscle, You will gain that much amount of muscle.
I'm a personal trainer, you want to lose the weight slowly so it doesn't come back (rebound affect 75% people are affected by this). Males, do lose weight faster than woman. I would say about 6-10 months (it can be anywhere between this, depending on how committed you are) about 5-8 pounds a month, this way you'll lose fat not muscle. Those who lose weight too fast or too much , more than 10 pounds a month are losing muscle mass. Muscle weighs more than fat.
This is what you should do, do not work out more than 5 days a week. You need 2 days a week to rest your body.
This is an example I give to my clients:
Monday-Start off with a warmup 7 min on a treadmill 3 min of those on 10 incline(do this every time before your workout, everyday)
Weight Training day (1/3) You need to gain more muscle to lose the fat more quickly without gaining any weight, the muscle goes on, the fat is gone)
work your whole body, 4 different things (remember this is about a little more than your strength- so when you think you could only do 20 pushups do 20 or 30)
eg rowing machine 30sets, then 30 pushups, jumprope 2minutes straight-no stopping you need cardio between weights), then so 50 squats holding a cow bell (20lbs)
take a 20second break DO IT ALL OVER AGAIN FOR THREE TIMES
the next exercise can be 30 lunges on each leg with 20lb weight on each side/50lb toe drags,jumprope 2min, and 60lb bench rest
1 minute rest
DO IT ALL OVER AGAIN FOR THREE TIMES
make sure this lasts for about 1:15min
rotate around the machines and do a similar pattern
THEN AFTER DO 30-45MIN OF CARDIO (DO NOT USE THE SAME CARDIO MACHINE 2 DAYS IN A ROW)
TUESDAY -ONLY DO A HOUR-1.5 OF CARDIO (CROSS TRAINER ETC, SOMETHING INTENSE
WEDNESDAY- (2/3 WEIGHT TRAINING DAYS)
DO SOMETHING SMILAR TO MONDAY BUT NOT THE EXACT SAME THING ROUTINE)
30-45 MIN OF CARDIO ON A MACHINE
Don't forget to warm up.
THURSDAY- ONLY DO A HOUR-1.5 OF CARDIO (USE A DIFFERENT MACHINE FROM TUESDAY)
FRIDAY- (3/3 WEIGHT TRAINING) DO THE EXACT SAME THING AS MONDAY.
30-45MIN CARDIO AFTER WORKOUT
Don't forget to warm up.
This is the plan for the FIRST SIX WEEKS. After that, change the routine, more cardio with weights (this is when the fat comes off easier because of the weight training you did the last six weeks). Now you will be burning calories at a faster pace because your muscle mass would have increased.
Make sure after every workout you eat protein. Orange juice with protein powder in it (20g min, but not too much at one time -more than 40g thats 2 scoops). On workout days you need to have about 145-155 g of protein. That's a lot so you need to be drinking protein shakes/smoothies throughout the day. Every few hours, don't go more than 4.5 hours without food. On non-workout days you need about 135g of protein, MAKE SURE YOUR BODY GETS IT. Stick to lowfat meats, stay away from steak( it's about 20% protein, 80%saturated fat). Eat small meals every 3/4 hours throughout the day. Limit your sugar and carbs. Eat a lot of beans, vegetables, limit desserts, eat more fruit.
One last thing, on your weight training when you work your abs or anything in the front, you need to do the exact amount of reps on your back (find a machine that targets back). THIS IS VERY IMPORTANT.
GOOD LUCK! food wise- low fat, fresh raw foods, nuts, limit the foods you eat that are processed,, low carbs, lots of fruits & vegetables