Would there be some good links to a complete weight training program and cardio program that i could check.

I am currently training with weights 3 times a week and doing cardio 6 times a week low intensity to moderate at 30 minutes each session.

I cannot do the hiit cause i still suffer from lower back pains and if i push to far i will really pay for it.

Thanks everyone.

Hi Realdeal,

Are you changing your exercise to BFL? - here is a link to the BFL site, it has some video clips of quite a few of the exercises and gives a list of others, if you look around the rest of the BFL site you will find out more information about how to do the whole program (actually you would probably find even more information just reading in this part of the forum).

Click for BFL videos

I'm a bit confused whether you can't do hit or hilt I don't know if it was a typo or not - I'm not sure but I think tht hit is for high intensity training with weights while hilt is high intensity level training for cardio. So I guess you could do BFL without doing the HILT for cardio but you really have to do the intensity for the weight part of it - because that's what it's all about. Of course you can do weights without doing them intensley but that wouldn't be BFL.

Good luck whatever you do

Thank you very much, i am making a switch cause i cant handle LCD even bodyopus for that matter, i mean i feel drowsy all the time and i add my fair share of this diet, its amazing but not made for me, still it did help me shed bodyweight 231 to 194 in record time.

But now that lower back is getting better i wanna add cardio and really train hard.