There are different theories when to do cardio with weight training. Both give strong reasons for before weights and for after weights. I think everyone is different so do your research and follow what you think would work for you.
I also have a different suggestion. Why not do cardio on different days than weights? 20-30 min of weights may not be enough, but it depends on what you're doing. My full body weight training takes at least 90 minutes, 3x wk, and that's really bookin'. Lift heavy.
On recovery days, do longer bouts of cardio, perhaps. Careful that there also exists a theory that cardio short changes weight training efforts, so again, do your research and decipher what fits for you.
My theory on yoga is, sadly, it's a waste of time for someone in your position.
You've exibited a mental ability to really push yourself. While yoga will cause you to focus on stability, flexibility and endurance, I don't see it as a weight loss or strength gain answer.
Yes, it's good to mix it up. But in your case, even at 200, you're beyond getting weight loss bennies from it, IMO. Maybe try kickboxing or mixed martial arts? Boot camp/p90x/insanity workouts are going to be beneficial as well.
Not to diss yoga. It has it's place in fitness. But I feel at this point, it won't get you over the hump.
Just my opinion.
Last edited by fitness4life; 07-23-2011 at 02:03 PM.