Losing Fat And Gaining Muscle

Somone sent me an email recently with the following question:

[How much cardio is needed to lose fat and gain muscle?

I have a BMI of 25. If I want to  gain muscle and lose fat (to be at BMI range 18.5-24.9 ), how much cardio should I do and for how long? I usually do 10 min of jogging, but I'm not sure if this will affect gaining muscle or losing fat.
So I do weigtlifting to gain muscle and cardio (for about 10) to lose fat.]

I answered them directly but I thought it was also worth sharing my answer with others. It’s detailed below:

[Hey, a BMI of 25 is close to obese, isn't it? I may be mistaken but irrespective it's time you made a change.

Here's a 6 day workout routine you can try.

Mon, Wed, Fri. Lift for 30-45 minutes, alternating upper and lower body each different day. after that, jog as many laps around the gym as you can. Bring a stop watch. Finish the rest of the workout on an eliptical machine, until you reach a 30 minute total. In Summary: 30-45 lifting, 30 minutes of cardio

Tues, Thurs, Sat. Walk on a treadmill at 3.5 mph with a 0.5% incline. This will help burn calories.

Sunday: Play video games.

Follow this and you will no doubt start shedding pounds and building some lean muscle.

Best Regards,

Matt]

This video below details an alternate workout but covering essentially the same areas:

Build Muscle and Burn Fat