When starting out? Cardio , weights, loose fat first?

Calorie deficit to lose fat.
Strength training to maintain muscle mass.
Cardio to improve fitness.

Do these things from the very beginning and you won't regret it.

Don't overthink it. Progress on all fronts will be incremental, no reason to wait for one to progress before working on another, especially if you are just starting out. Do what you can, do what you like, note progress as it occurs and make changes to your routine as you feel capable or as needed to make progress on any area that is of particular concern for you.

Mycophilia wrote: »

Calorie deficit to lose fat.
Strength training to maintain muscle mass.
Cardio to improve fitness.

Do these things from the very beginning and you won't regret it.

^^ This. I started it all at the same time and have kept it up for 21 months. 135 pounds lost, 15 to goal. You will not regret it!! If you can't make that many changes at once, then start a new one each month for 3 months until you have the whole program. I would actually suggest starting the fitness goals first so you get the habit, then focus on the calories. A consistent fitness program has helped keep me motivated on the calories side.

Keep it simple. Full body workouts using compound movements. Skipping rope and kettlebell swings are awesome fat blasters.

SingingSingleTracker wrote: »

Chieflrg wrote: »

hockeysniper8 wrote: »

Strength training builds muscle, which will help burn calories. Great start!

OP If you want to do cardio, it's fine but not necessary to lose weight.

But, boy, if done right with duration and intervals, can you melt the blubber off!!! 13 weeks into my base training, including intervals. The inches have melted off along with the weight.

Here's a good read...

http://www.drlenkravitz.com/Articles/hiitversusconcardio.html

HIIT vs. Continuous Endurance Exercise: Metabolic Adaptations

Increasing mitochondrial density can be considered a skeletal muscle and metabolic adaptation. One focal point of interest for metabolic adaptations is with the metabolism of fat for fuel during exercise. Because of the nature of high intensity exercise, the effectiveness of this type of training for fat burning has been examined closely. Perry et al. (2008) showed that fat oxidation, or fat burning was significantly higher and carbohydrate oxidation (burning) significantly lower after 6 weeks of interval training. Similarly, but in as little as two weeks Talanian et al. (2007) showed a significant shift in fatty acid oxidation with HIIT. In their research review, Horowitz and Klein (2000) summarize that an increase in fatty acid oxidation is a noteworthy adaptation observed with continuous endurance exercise.

Another metabolic benefit of HIIT training is the increase in post-exercise energy expenditure referred to as Excess Post-exercise Oxygen Consumption (E.P.O.C.). Following an exercise session, oxygen consumption (and thus caloric expenditure) remains elevated as the working muscle cells restore physiological and metabolic factors in the cell to pre-exercise levels. This translates into higher and longer post-exercise caloric expenditure. In their review article, LaForgia, Withers, & Gore (2006) note that exercise intensity studies indicate higher E.P.O.C. values with HIIT training as compared to continuous aerobic training.

Mine melt after a bulk as well with zero cardio along with eating 1500+ calories daily of ice cream and pastries dailly. Fat is lost simply by eating in a deficit cardio or not.

Diet for weight management

Cardio for cardiovascular health

Resistance training to preserve lean mass and build strength