If you weigh triple digits, start losing some weight, go ahead and do more cardio, watch your diet on top of strength training.
For back/hip/hamstring exercises can do deadlifts.
Thereafter for your upper back strength, can do Fat man pull ups (aka incline pull ups), barbell rows, cable rows, and slowly work your way back to pull ups.. and yes you can do lat pull downs for now
Yes, and if I may add:
1. Diet wise - high protein low carb high essential fats ie load up on eggs, meat, seafood for protein, carbs should come mostly from vegetables & some fruits. Eliminate all grains, wheat, roots from your diet. Diary products including milk is also out. Of course junk food is totally out.
2. Traditional slow paced cardio is ineffective for fatloss. I would suggest doing HIIT burpees, sprints, cyling etc after every workout on a 1:1 protocol eg for burpees:
30 sec burpees, 30 sec rest, 30 sec burpees & so on. Do until totally out of breath & can't go on any more. If unfit, the 1st HIIT session may last only 5 min or even less. Gradually increase until you can do 15 - 20 min. After that increase burpees to 60 sec while keeping rest time to 30 sec. Once that becomes achievable, cut down rest time to 15 sec.
After that becomes achievable then replace HIIT with the dumbell/kettlebell swings, thrusters, barbell/DB complexes using the Tabata protocol.. eg for DB/Kettlebell swings, do as many reps as possible for 20 secs, rest 10 secs, do again for 20 secs etc - do for full 4 min, at the end of which you would be gasping for air & feel like puking. As aerobic capacity increases, gradually increase weight but keep the 20 sec work 10 sec rest protocol constant. Start with 14 kg & slowly add weight.
By doing HIIT first & later tabatas at the end of each workout combined with a high protein low carb high essential fat diet, metabolism is raised for 48 hrs after the workout, enabling maximum fat loss.
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