Quote Originally Posted by AznTraitor

if you want to have big muscles and you already have body fat, you can turn that fat into muscle, but you have to keep with the workout otherwise it will go back to fat.

if you want to get toned, dont max out when you work on weights, just do a pyramid with a decent load that you can handle and just keep at it with repetition.

This is the biggest myth that is spread within the gym. Fat and Muscle are two totally different things. Fat will NOT turn into muscle, preiod point blank this process does not happen. Having a higher body weight will allow you to consume more calories since your body is already used a high calorie diet. You can use these calories to benefit muscle growth by eating the proper calories. This is why alot of big guys stay big when they lose fat and why skinny guys have trouble putting weight on.

From the sound of it you want to cut your calorie intake down and especially cut your fat calories out. Carbs are not the enemy, you need carbs but you need to take in complex carbs, not simple carbs. Use the carbs for energy during the day and before your workout. Later in the day taper down on the intake of them.

Cardio is aerobic and weight lifting is anerobic. Do your cardio before you lift weights or do 10 min before you lift to get the body going and then do 30-40 after you lift. You won't start burning fat until 15 min into your aerobic exercise.