FAT LOSS AFTER WORK!
I currently can only go to the gym after work (around 6pm) and my aim is to reduce a lot of body fat.
I have been weight-training for many years now but due to recent a job/location/lifestyle change etc I have an all time high 27% body fat ..which is really not good as I have been off weights and doing cardio ever since I moved here (around a year or so).
After work, I normally train then shower and go home (takes around 1 hour to get home). Then I eat my supper around 8-8:30pm.
What would be the most effective way of me losing this body fat (although I am conscious of muscle-loss)???
The choices I can think of are:
1. 30 mins steady state uphill jog on treadmill followed by 5 mins on rowing-machine, followed by a few stretches and sit-ups.
2. 15 mins HIIT followed by 5 mins 5 mins on rowing-machine, followed by a few stretches and sit-ups.
3. A specific mix of the above.
4. Something completing different.
Also I understand that diet is very crucial in reducing body fat and I do keep this a good as I have choice to do so.
My breakfast and lunch are usually healthy and lean. However, my supper (around 8:00 - 8:30pm) after I get home after training isn't 'lean' (although it always has a good element of protein). This is not something that much of a choice about at the moment so I have to try and make sure the training element is at least working effectively.
Any suggestions/advice would be much appreciated!