Two years ago I weighed in at 348. Now I'm hanging around 220. I am working with a trainer now on core strengthening and flexibility. This is probably what's most helpful for injury prevention. If I'm injured, I'm limited in the work I can do. Core strengthening involves strengthening abs, hips, and back--all the midsection stuff. I am 52, and this workout is most important for me. When my mid-section is strong, I feel more confident in playing sports. I'm not working out to body build, but I want a strong body with stamina and flexibility. The combination of strength training and good nutrition is what will help with the aesthetics of your body. Eating well without overeating is important to fat loss in combination with cardio (interval training should be part of this), core, strength training, and flexibility routines.