violently

trebo:

1. With your shoulder, until it is strong again, use little to no weight and do at least 20-25 reps per excercise (shoulder presses, rear delt flys, etc) Also, using a resistance band and doing front and lateral raises, as well as rotator cuff excercises will help speed your recovery. Always start slow, you can increase or decrease weight as needed. I'm not exactly sure what kind of shoulder injury you have though, if you have a compresssed disc or nerve STAY AWAY from lateral raises. Shoulder presses are really your best bet, with a straight bar or resistance bands or LIGHT dumbbells.

2. Personally, I think free weights are better because you will equally train your muscles. With machines, say a leg extension machine, one leg may be stronger and will do more of the work, leaving your muscles trained unevenly.

3. Cardio is your best bet to lose weight at this point. Do it after weight training, but make sure you warm up for at least 6-8 minutes before starting your workout routine. Also, since you are trying to burn fat and not bulk up, make sure you do at least 15-25 reps per excercise, and 2-3 sets of each excercise per muscle group with a 30-60 second max rest between sets. This will keep your heart rate elevated and thus burn more fat. Also, another good way to spike your heart rate is after doing a few sets, hop on an elliptical trainer or a bike for 3 minutes during your workout, and then go back to lifting. At this point in time you want to keep your heart rate around 128, which is 70% of your max HR. (Best to burn fat at) As your ability and endurance increase you can take it up to 80%, which is 147. But I wouldn't do that for awhile until everything becomes too easy- then you increase weights, HR, cardio, etc. Also, make sure you get at least 20-30 minutes of cardio 3 times a week. That is the bare minimum.

Hope this helps If you have any more questions feel free to ask, I'm happy to help you

thanks sweetie, you're the best