Here is my situation, 5 foot 5 inches, 35 years old. I am oveweight by 50 pounds and have a beer gut but I am not weak. Decent strength. I have lost 25 pounds in last year by changing my diet, not eating fast food and starting to exercise very moderately. I recently joined the Volunteer fire department and I NEED to get stronger fairly quickly. I would like to lose some inches off my waistline and build up my cardiovascular endurance. Appearance not important, just want to get a little slimmer so I can fit in smaller spaces and be able to lift a lot more. Such as carrying 150 pound person by myself, being able to lift very heavy equipment for vehicle extracation and other very demanding tasks. As of one month ago I am trying to eat between 2000 and 2500 calories a day. lifting weights 2-3 times a week (all free weights focusing on upper body since my legs are already really strong). Walking on treadmill at 10% incline at 2.5 mph for 30 minutes 3 times a week. Use Jacobs ladder 2 to 3 times a week for as long as I can last. Rt now about 4 to 5 minutes.
Tips on diet?
tips on cardio vs weight training?
Can you gain muscle and lose fat at same time or is that impossible. If I had to pick one I would need to gain strength. but I still need to up my cardiovascular endurance so I am not so winded after a structure fire and I am running around for 3 hours. thanks for tips.