Weight training trumps running, biking or other aerobic type workouts for both fat loss and improving strength.
The riskiest phase of a new exercise program is when you are just starting out. There are a load of factors that affect the likelihood of you getting injured.
You need to provide yourself an honest assessment of your starting physical condition. Know your weaknesses. The key is to start slow and not get injured. An injury will not only set you back in your ability to train, it can negatively affect your attitude. If you are not confident in your ability to get back into shape, it is hard to stick to a new training regimen.
Don’t be in a hurry in the first few weeks. Start slow and get your body used to the movements and accustomed to moving through a full range of motion. Do some basic exercises using bodyweight only.
Get into a good routine in weeks 3 and 4. Keep doing the same basic lifts and either add a little weight to increase the load or increase the number of repetitions. Be careful of loading up the squat too soon. You may be better served by staying with bodyweight squats until you can do 3 sets of 20 reps in a workout. Perform three sets of about 10 reps or so for each exercise. You’ll still workout three times a week however change to following schedule:
The sprint workout is simply 40 to 50 yard sprints at about ¾ effort followed by walking back to the starting line and repeating. You have been jogging slowly for a few weeks to get ready for this effort however still take it slow. It is very easy to pull a hamstring with sprints if you blast into it too fast. Don’t blast off the line like you are racing Usain Bolt. Use the jog start and accelerate up to about a ¾ effort for the sprint. Remember, always stay cognizant of potential injury. Your mantra is to not get hurt and spoil all the good effort you have put in.
Start slow to prevent injury and gradually work into a regimen you can keep up. You do not need to spend countless hours in the gym to get fit. Work up to training 3 times a week, twice on weights and once running a sprint workout. You will see results by your second month of training.