What to do and WHEN????

Should I do resistance training today, or cardio? Do I perform both of the same day (if so, when?) or opposite days?
For fat loss I recommend no less than three days of weight training per week. The more muscle you have, the more productive your metabolism and thus, more fat loss.
If the goal of adding muscle mass is the primary consideration over fat loss, then I recommend 4-5 days per week of weight training (preferably 5 days but 4 can still get it done).
What about cardio? Believe it or not if you only had tiime to perform on type of exercise no matter your goal, choose weight training over cardio. However, cardio is still a very important component, for benefiting one's circulatory system.....not only your heart and lungs but circulation throughout your legs, feet and lower body. As we age (or if one is diabetic) we tend to lose circulation throughout our legs and lower body......cardiovascular exercise is very important to improve circulation throughout these areas of the body.
WHEN?
The two best times to perform cardiovascular exercise is either first thing in the morning on an empty stomach (a cup of black coffee is okay, even recommended!) or immediately after your weight training. I personally perform resistance training five days per week for 30-35 minutes, immediately followed by 20-25 minutes of cardio. My preferred cardio exercise is either the elliptical machine or the stationary bicycle/lifecycle.
WHY?
The way to burn pure bodyfat during cardio is when your body is either in a fasted state like first thing in the morning or in a depleted state, right after your weight training. You want your muscles to be absent of any glycogen (sugar, as your muscle store sugar in the form of glycogen from the food you consume) when you perform cardiovascualr exercises. Weight training burns up your glycogen stores, basically weight training burns sugar.....when you complete your weight training, your muscles are depleted of sugar. While in this depleted state immediately hit the treadmill, bike, eliptical or go for a run and you will burn PURE FAT.
Questions? Email me: ktaylor966@yahoo.com