Strenght training/ resistance training

I need to know
cardio-- u burn calories-- u burn fat and muscle

but strenght training is confusing to me
this is what i have learned
1) eat at deficit--do ST ---u will preserve your FFM (fat free mass) and lose bf%
2) eat at surplus--do ST-- gain muscle ( might gain fat as well)

what confused me was some pictures here where women are eating at deficit, doing ST and there is huge difference in body shapes and it looks as if they gained muscle....but then i think that actully they are losing bf % and hence there original muscles are showing because they cant gain any new muscle while on deficit ?? is that right ??

With cardio, the only way you burn muscle is if you are in a deficit, and that is a result of depleted glycogen stores....this also accounts for body fluctations, the glycogen emptying and filling, emptying and filling, etc... You may or may not burn muscle, that really depends on how big of a calorie deficit, restistance training, protein intake, etc...

With strength + deficit you will lose muscle mass, but how much depends on program, protein intake, genetics, etc.... Beginners can have -some- muscle gain, called newbie gains, but these are minimal, and the muscles that "grow" are actually ones that were burried under the layers of fat.

You eat at a surplus, then cut, then surplus, then cut for YEARS, then you gain muscle mass....different from muscle strength. You can gain one and not gain the other, or gain both. Again, diet, genetics, etc... play a part.

Those women you see getting cut, and looking like they are "gaining muscle mass", if you were to actually measure their arms, or measure their calves would be shrinking in inches, not increasing. They are just exposing what was already there to begin with.

Yeah you cant really gain muscle without gaining some fat too, this is why many people who put muscle on with do cut and bulk cycles, meaning the will bulk for X months to put muscle on with some fat, then cut for X month to get rid of some of the they put on during the bulk.

You can gain minimal amount of muscle when beginning a routine but this is very little, the strength increase you see if you body using what you have better, somone will put up the fancy word for it.

But to answer to your origonal question the only real difference between cardio and resistance training, resistance trainging will tell your body to hold onto as much LBM as it can and use more fat stores. This is why many people on here including myself, that resistance training is a must if you care for what you look like when you get to your goal weight.

^^Well said. The fancy word you are looking for is "improved muscle fiber recruitment." among other things.