The Basics for Newbies

FrnkLft

I've posted this before, but it bears mentioning again to help out some newcomers.

There are no miracles in exercise, no "special" workouts to get you "xyz" results. Unless you have a condition, it's really all the same.

Here:

Diet = Lose/Maintain/Gain Fat and/or Muscle (calories in vs. calories out)
Cardio = VERY time efficient way to burn calories + cardiovascular health and conditioning
HIIT Cardio = MOST time efficient way to burn calories when done with high intensity + cardio vascular health and conditioning
Lifting Heavy Weight = Still a good way to burn calories + gain strength, preserve/build muscle mass
Lifting Light Weights = Still a good way to burn calories + sub-optimal strength gains and muscle preservation/growth (if done for 12+ reps or with too light a weight, it's really just cardio with weights)

Bodyfat % = ratio of fat to lean mass (lean mass is everything else including muscle)

How and where you lose/gain fat has to do with genetics, no such thing as spot reduction. First to gain, last to lose. Eat a healthy defecit (1-2 lbs loss per month) to lower your bodyfat %. Exercise can help you burn calories.

That is IT. Anything more or less is just little details or preference (if it's valid at all), and most of it isn't so important that it warrants your attention anyway.