Sounds like there are a lot of option from which to chose. Before reading Sisson I did a lot of higher intensity cardio (primarily on my bike), which if you drill down in some of Sisson's articles, he defines as "in excess of 75% MHR for more than 60 minutes".
I am still tweaking to find what is the best mix for me - currently I still ride about 2 - 3 hours per week, but keep it a little more recreational, try to keep HR in the 60 70% of max range.
I am also working my way up to full Tabata's, which are a specific protocol, although the term seems to have been generalized to a variety of High Intensity Interval Training exercises. The concept behind HIIT's is to increase the intensity for short periods and not work out as long.
The Tabata protocol was originally developed and tested with swimming, rowing, running or biking. I calls for going all out for 20 seconds and resting for 10, with 8 of those intervals - the result is often a MHR of close to 100%. Something one wants to work up to or be closely supervised.
I am also doing ST 4 - 5 days a week. I am doing my own version of heavy lifts. Using heavy weight and maxing out with few reps.
I find it interesting that for years the Conventional Wisdom was that you had to do cardio to lose weight. The pendulum is swinging with many advocating that ST is an essential element of a workout plan if body composition is your goal. I tend to side with the latter camp - see definite differences in body comp since I re-started ST about 3 months ago, but the scale is not moving, my clothes are just fitting differently.
All the best on your journey to better health
| current weight: 528.0