I’ve really enjoyed reading the forum and it seems that there is a lot of good advice. Something I am struggling with is developing a good workout plan for weight loss and toning. In college I was involved in track and field (a thrower), so I spent the majority of my time eating a lot and doing Olympic lifts (neither of which I want to do a lot of anymore). I am looking for anyone’s advice on how I can cut a lot of the weight I put on in college for track (I went from 195 to 240 over 4 years). Basically, like most people I am looking for a good program that helps me to shed 30-40 pounds over the next 6 to 9 months. I have read various articles on HIIT and other anerobic workouts but I feel pretty confused, especially with how they tie into lifting (do you lift and than do the interval training or do the interval training and than lift?) Also, what is a better way to lift – I don’t mind squatting but my days of hang cleans are done and I am trying determine if I should do 3-4 days of fully body work outs or rotate upper body, lower body. Any suggestions are more than appreciated.

Stats: Male, 5-11, 240 looking to go to 200 lbs

First off, you need a good diet - 80% of a whole fat loss routine is diet IMO. Working out is a great way to assist fat loss and I encourage EVERYONE to do it.. but you only workout for an hour to an hour and a half in a day and the rest that you are awake - you have to eat - so make good use of what you eat. Best posting something on the forum about that if you need help.

Here's a simple workout that is spread over 4 days. 2 on 1 off and then 2 on and 2 off.

Day1:Pull - total body; things like deads, rows, chins. On this day run reps around 8-10
Day2:Push - total Body; thins like bench, squats, Over Head presses, etc. On this day run reps around 4-6
Day3: off
Day4:Pull - total body. Reps 4-6
Day5:Push - total body. reps 8-10

You should definately workout FISRT and then do your cardio (whatever it is that you like to do)

HIIT is effective for most people and you seem like you'll be used to the level it requires. Other good fat buring activities include swimming, skipping, rowing machine (uses whole body and alot of muscles) running (obviously) fast walking (burns more % of fat per time done)

Hope this helps mate