Mark87 saidAnd when you exercise focus on lifting. It will shape you, raise your metabolism and when you get around to cardio you'll be burning fat not glycogen. I think. Maybe. Just do it and see how you feel. It's worked for me. If I wait half an hour after lifting and having my protein then I can go do cardio like a fiend. If I try before I get bored and bleh. Also you want the energy for the resistance training.
Let me help you out here.
Most resistance exercise, unless done with a very rapid cadence, burns glycogen, not fat (I.e., you're wrong.) It's anaerobic. Most cardio (static cardio) burns fat, at below about 68% of max heart rate), and is aerobic. Muscle burns calories at rest...just sitting there...so..the more muscle you have...the easier it is to consume more calories without getting fat. Fat burns no calories at rest; it's simply stored carbon waiting to be metabolized. Resistance training is the only form of training that RAISES YOUR METABOLIC RATE AS YOU GROW OLDER, as well as strengthens your bones, tendons, and ligaments, etc. Static cardio burns fat, but, if your calories are too low, you LOSE MUSCLE, which is the wrong direction.
HIIT burns fat, preserves muscles, and improves cardiac threshold, if you can do it properly. Ideally, for a young man HIIT should be part of every program.
In order to improve your body composition, have strong bones, and increase your resting (basal) metabolic rate you MUST resistance train, and you MUST do so in the presence of enough calories that allow you the energy to do so.
If I train for a contest, I bring my calories UP to get leaner, and to provide for my higher level of activity.
Understanding the insulin pump / cellular pump is critical to understanding how to keep body fat at a minimum. E.g., post workout, you should ALWAYS have a fast sugar to upload your glycogen in the golden hour post resistance training. Sugar is not bad, but, failure to understand the insulin response is. Low carb diets are bad, because they compromise your lean muscle mass, and put your body into feast / famine mode. YOU NEED CARBS: slow carbs most of the time, and fast carbs (higher glycemic index carbs) post and pre workout.
You MUST EAT TO GET LEAN.
To know exactly where you are at, you need a blood sugar tester, and Ketostix. It's all science.
The trick to staying lean is eating enough to preserve your lean muscle mass (staying out of ketosis); eating frequently (stable blood sugar levels, meaning stable insulin levels); proper post workout loading. You MUST EAT TO GET LEAN.
When you eat fast carbs at the wrong time, you drive blood sugar up rapidly and insulin spikes, and subsequent blood sugar depression follows (I'm starving 2 hours later.). Managing those insulin peaks and valleys is how you manage fat levels, along with not consuming too few, nor too many, calories. If you're working out harder, EAT. If you're not working out, and starve, you'll be "skinny fat" with maybe some abs, and 10 inch arms. Eww.
No one should eat fried foods...period.
No one should eat salty foods...period.
Monitor your blood pressure. What you eat now, and where your blood pressure is now, will make a big difference later.