Ok, so I'm about 280lbs @ 5'11, almost completely out of shape, but I recently found a wellspring of motivation and drive to improve myself, so I'm back at the gym and eating better lately...but I'm mostly wandering around aimless there, doing an exercise here and there. I need some advice, since most of the routines I've looked at really don't work for me.
My (longterm) size-related goal is dropping bodyfat to the point definition is visible over the course of 18 months while maintaining strength and maintaining or (if possible) increasing my muscle mass. My other goal is recovering my heart health to the point where I can maintain a moderate to vigorous level of activity for 1-2 hours without feeling like I'm going to die. This I would like to achieve as soon as humanly possible (there's a woman I need to keep happy).
Here are the restrictions hampering me:
-I have no workout buddy, and cannot reasonably hope to get one (don't speak the local language). So I can't really do anything that absolutely requires a spotter to correct my form and assist when I work to failure.
-Some of the fundamental movements suggested (squat, deadlift, shrug, chin-up) are out of my reach for flexibility/strength reasons.
-My income is marginal and expenses great, so supplementation is out of the question. i take b complex, calcium, fish oil & multivitamin anyway.
Here's what I have going for me:
-membership to an awesome gym, with all the weight room stuff (machines, cable machines, freeweights, etc) and cardio room, pool, sauna, steam room, etc.
-a ton of time. Weekends are right out for me (6 hour drive to see the girlfriend then back) but Monday-Friday I work a 9-5 and have no other commitments. I'm even considering working out twice a day simply to use up some of that free time.
So...anyone have some exercises I can do? Also, is it ok for me to do maybe half an hour of HIIT cardio in the mornings if I work out after work? HIIT is supposed to be really brutal but I've discovered that my heart is so out of shape that even a normally "moderate" level of elliptical will push my heartrate into the high range (165-172 at age 25). I can do intervals like that every day really...
I had another question, one of sauna/steam rooms. I read that the high heat stresses your system which increases your metabolism but also causes stress hormones like cortisol to shoot up. i also read that cortisol is something you want to reduce if you want to build muscle mass. Should I avoid the sauna then?