Our expert says:
1. rapid fat loss is probably a concept you should get out of your system before you begin! I realise that may sound blunt, but the reality is that if you set "rapid" as a target, you'll be disappointed and likely to stop. As Moroko has written, you need to pace this and recognize that it will take you a long time to see progress in terms of goal weights. There is progress to be found, however, if you set yourself realistic targets. But my concern is this "rapid" weight loss, which is not the way to be aiming.
2. Cardio is better in the early phases, and my suggestion is to make about 60 to 70% of your training cardio training, like running, cycling, swimming. I suspect that to date, your failure to see weight loss is partly due to your focus on muscle building (which is fine, by the way) and perhaps diet, which is always worth considering. But I would go for a little more cardio for the next few months.
3. Not necessarily. I don't think you should go quite to this extreme, because in the longer term, the weight training has benefits. I woudl say perhaps 4 days a week of cardio for 45-60 min, and 2 days a week of combo will be adequate for now.
4. The one you enjoy the most, to be pragmatic about it. The debate about which is better really doesn't get one anywhere, because ultimately, it doesn't matter, provided you do it often enough and for long enough and at the right intensity. So be practical rather than idealistic - if you hate running and it hurts your knees, then cycle. If you find cycling boring, then try taebo, and so on. As long as it gets done and it's enjoyed, you'll be fine!
5. I'd say the best thing you can do apart from your 60 minutes of training is to eat well. That means many small meals a day, and of the right kinds of food! I would see a dietician if I were you to assist with this, because the wrong diet will easily undermine your other efforts, so consider this if you can!
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