Calories-types of exercise

yes
add cardio to burn calories
good luck

Nope - no additional cardio is necessary. The calorie burn after a cardio session is about 8 hours; after a weight training session, it's 36 hours. Muscle does burn fat.

I have a feeling you're doing Chalean Extreme. Lift heavy; women cannot get bulky because we don't have the testosterone to make it possible. If you are really giving it your all -- nailing your nutrition and leaving everything on the mat, then you will see results. Also, you don't want to risk overtraining. Your body will start to hold onto everything it has and you will not see results. Let the program do its job for 90 days and see what you can do.

Here's an article that should clear things up:

Pump Up, Slim Down
If you've blown off weight training for fear of bulking up, you're missing out on the fastest fat-burning method known to woman
Lauren Aaronson

Tired of sweating all over every piece of cardio equipment at the gym and still getting zero love from the scale? You need more iron. Not in your diet—in your hands. According to the National Center for Health Statistics, a mere 21 percent of women strength train two or more times a week. What you don't know: When you skip the weight room, you lose out on the ultimate flab melter. Those two sessions a week can reduce overall body fat by about 3 percentage points in just 10 weeks, even if you don't cut a single calorie. That translates to as much as three inches total off your waist and hips. Even better, all that new muscle pays off in a long-term boost to your metabolism, which helps keep your body lean and sculpted. Suddenly, dumbbells sound like a smart idea. Need more convincing? Read on for more solid reasons why you should build flex time into your day.

Torch Calories 24/7
Though cardio burns more calories than strength training during those 30 sweaty minutes, pumping iron slashes more overall. A study in The Journal of Strength and Conditioning Research found that women who completed an hour-long strength-training workout burned an average of 100 more calories in the 24 hours afterward than they did when they hadn't lifted weights. At three sessions a week, that's 15,600 calories a year, or about four and a half pounds of fat—without having to move a muscle.

What's more, increasing that afterburn is as easy as upping the weight on your bar. In a study in the journal Medicine & Science in Sports & Exercise, women burned nearly twice as many calories in the two hours after their workout when they lifted 85 percent of their max load for eight reps than when they did more reps (15) at a lower weight (45 percent of their max).

There's a longer-term benefit to all that lifting, too: Muscle accounts for about a third of the average woman's weight, so it has a profound effect on her metabolism, says Kenneth Walsh, director of Boston University School of Medicine's Whitaker Cardiovascular Institute. Specifically, that effect is to burn extra calories, because muscle, unlike fat, is metabolically active. In English: Muscle chews up calories even when you're not in the gym. Replace 10 pounds of fat with 10 pounds of lean muscle and you'll burn an additional 25 to 50 calories a day without even trying.

Target Your Trouble Spots
If you've ever tried to ditch the saddlebags and ended up a bra size smaller instead, you know that where you lose is as important as how much. As great as it might be to see the numbers on the scale go down, when you're on a strict cardio-only program your victory is likely to be empty. A recent study at the University of Alabama at Birmingham compared dieters who lifted three times a week with those who did aerobic exercise for the same amount of time. Both groups ate the same number of calories, and both lost the same amount—26 pounds—but the lifters lost pure chub, while about 8 percent of the aerobicizers' drop came from valuable muscle. Researchers have also found that lifting weights is better than cardio at whittling intra-abdominal fat—the Buddha-belly kind that's associated with diseases from diabetes to cancer.

Just don't rely exclusively on the scale to track your progress in the battle of the bulge. Because muscle is denser than fat, it squeezes the same amount of weight into less space. "Often, our clients' scales won't drop as fast, but they'll fit into smaller jeans," says Rachel Cosgrove, owner of Results Fitness in Santa Clarita, California. And it's the number on the tag inside your bootcuts you want to get lower, right?

I spoke to you about it before in a quite lengthy email, Sandy429

Now I remember! Have you found a way to like veggies?

Here is all my info on this subject.

I lost 30 pounds and was a solid size 10. Looked good, felt good.

I joined a gym and had a trainer set up a program for me.

I have been lifting weights 3 x week, and I have increased the weight every 2 weeks or if it is too easy at rep 15. (I do cardio also for my heart and cholesterol levels)

I am not afraid to lift heavy (but for an injury that I have, then I am careful)

Point is, I went down a full pants size, lost most of the love handles, and my waist is much better defined.

Good luck to you! Your doing a wonderful job!!

:flowerforyou: Jeannie