Previous Questions I understand that performing cardio first thing in the morning would be best. I would like to know if I can also do my weight training together with my cardio in the morning? When I weighed myself, my weight went from 196 to 191 (great I thought) but, my scale read 30% fat in both weigh ins. Meaning that I didn't lose any body fat? That is my main goal right now and of course not to lose muscle would be great. If anything would like to gain muscle weight while losing body fat. What am I doing wrong? Hi, There are most likely a few different things going on with you that are prohibiting you to lose actually body fat along with your body weight.  I would say first that you probably are not taking in enough protein daily in order to sustain your muscle mass and to burn more fat.  Secondly, you may not be burning enough fat and carbs for what you are consuming on a regular basis, which will store and end up excess fat that you are referring to.  This is very typical of a lot of people who are dieting but not going about it correctly...at least IMO.    Let's do this for example purpose only.....to answer your first question regarding the cardio and weights within the same workout, that would be the more common approach, since most people don't have the extra time to come back to the gym and do weights later in the day after doing cardio in the am.  That actually would be ideal, but its fine to do the cardio and weights within the same workout.  Maybe you can do more cardio on some days and less weights, and visa-versa.  This way you'll maximize the output on both.  I would suggest at least at minimal 3 days of 30 min or more of cardio to burn sufficient calories.  Now, for the important part.  Let's say that your target weight is 180, just for example sake.  Actually, you should have a goal of some sort, whatever that might be, but what to do next is simple.  You want to start getting into the habit of eating 5-6 small to moderate meals per day every 3 hours or so apart..this will allow your body to be in a continual metabolizing state..therefore to aid it keeping your energy levels more balanced and your body burning its fuel more efficiently.  Also, your meals or snacks must be protein based. The problem with most of us is that we tend to eat too many carbs and fats with each meal....ie. pasta dinner.   Lower your fat and carb intake to where you begin to see more fat burning instead of storing.  This will be a learning process, so be patient.  It took me years to finally understand my body better where now I'm able to control my weight pretty much however I want it to be.  Finally, begin to learn more about what carbs are good and which are bad....between complex and simple.  The complex carbs are what you want to consume more of....so once you understand this concept then you can begin to incorporate these into your daily diet.  Some complex carbs are..wholewheat bread, oats, sweet potatoes, yams, brown rice, most fruits except berries, dairy products, etc...   Here is what I follow pretty routinely...now keep in mind that this is a little extreme for the average person, but you can at least use it as a guide to see how my calories are divided up:   6am - 4 egg beaters, 2 slices whole wheat toast, water, coffee afterwards   9am - cottage cheese, granola bar or oats, water   11am - small protein bar (or) 3oz low sodium tuna, water   12:30-1:00pm - 2 chicken breasts, 1 cup steamed broccoli florets, 1/2 cup mashed sweet potatoes, diet soda or water 3:30pm - protein shake (workout)   Protein shake immediately afterwards 8:00pm - chicken breast or fish (talapia, salmon, or halibut), water 10:00pm - 6 oz low sodium tuna, water   As you can see all of my meals are protein based...therefore my body is getting just enough carbs and fat to burn without leaving too much extra lying around to collect around my waist.  Play around with things and see what works best for you, then make it a way of life...not a "diet".  Remember, protein is the main focus in order to promote the lean body mass.    Good luck to you! Vince Vince Home    Home