Opinions on dropping fat w/ limited cardio
 

Im curious to hear what you guys think about this, as I'm designing a new program

It would seem that resistance training burns the most fat - when you're at rest, you're burning more after a good heavy workout sesh, so over time with a good resistance routine one should be burning away fat.
In the past, I have done a lot of stuff which is supposed to aid in burning fat. Lots of cardio, varying from short (10 minutes after workout) to long (track and field training + gym). My most recent was interval training (sprint/jog transitions) after a workout.

What I discovered was that my V02 max and endurance for running skyrocketed within about 4 or 5 weeks of consistent interval training, and after 7 weeks I was in excellent shape for sprinting and running. But I found that in terms of fat loss, I was staying relatively the same.

Just for reference, I'm not looking to lose a ton here - I'm 5'9" 175 when built, but I dropped about 10lbs off that and replaced it with 5-10lbs of fat over a 3mnth break. I want to drop to 10% bodyfat if possible

So is the cardio really important here? Or should I be focusing on the weight routine and diet as the most important?

suggestions everyone/anyone?

edit: taking a look at http://forums.johnstonefitness.com/s...ad.php?t=19229 as suggested by Illuminate right now, but still want to hear from you guys

Well if you want to get to 10%, you have to work that much harder IMO so I would also add in cardio. If you've been on a 3 month break, wait for a while before you start though because you'd just end up tired everyday. Change your diet first because it's the most important and start resistance training again

I dropped about 20lb in a 3-4 month time span in the past month. I only did cardio for about 2 weeks before I tried losing weight by lifting weights hard and keeping my diet in check. No cardio worked for me, but everybody's different. Good luck!

Circuit training

carb cycling

swimming

diet is one but sure you have that already planned.

go heavy on the weights do at least 20-30mins of cardio 3-4 times after weight lifting at a moderate rate, maybe 60-75% heartrate, just to keep a good pace.

don't eliminate cardio altogether. cardio training is the single most important type of training. it will do more for your overall health than any other type of training.

diet!

Diet has to be a majority factor of the weight loss...

Since i came back from holidays (nov 1), i have been at the gym 3-4 times a week. Every session included 40 minutes of cardio on two peices of equipment.

Sure i feel great, and playing hockey feels a lot better....but weight-wise, probably only lost 5 pounds since i came back (but also to put into consideration that we just finished buffet season during the holidays too).

Do crossfit.