TRAINING TO LOSE FAT
If you want to lose fat – your primary goal should be burning calories while sparing as much muscle as possible.
If you’re trying to lose fat the assumption is that you’re most likely eating fewer calories (rather than trying to out train a bad diet!). On fewer calories your body is not going to be eager to build muscle, therefore it’s best to focus on keeping what you’ve got.
Cardio is not the best way to get lean if you have limited exercise time. Intensive weight training would always be my preference if my client can only get to the gym three times a week.
Stick to it too … the more often and the harder you weight train, the better. Resistance training is the main exercise form that improves insulin sensitivity (this regulates muscle growth and fat storage) and your body’s ability to handle carbs (to minimise fat storage).
Cardio is a variable I’d advising saving until all other variables have been exhausted in the quest for fat loss. If you’ve been in a controlled calorie deficit for a period of time agreed with your coach; your body fat % is already very low, and you need to lose the last bit of fat, but can’t comfortably bring your calories down any further; perhaps then you might start adding in cardio.