I'm 210 and 5'11...I would like to lose the fat and gain muscle (like most guys)....currently I do alternate days cardio/weight training....is that cool? and how intense should the cardio be If im trying to lose weight and gain muscle at the same time? the slow steady and lengthy cardio or the fast intense cardio? thanks....

1. alternate days is cool
2. either form of cardio can work. slow cardio should last longer, and be done first thing in the morning on an empty stomach. high intensity/interval cardio shoudl be shorter and be done after you have at least one meal in you.
3. you can't cut fat AND gain muscle at the same time. it just doesn't work that way
4. losing bodyfat is A LOT about your diet, mainly total calorie intake and carb intake. a small part is doing cardio to make the body seek stored fat for energy.

then whats all this I read that you should lift weights and do cardio at the same time? whats the weight lifting for if you can't gain muscle? is it to increase metabolism if i remember correctly? so would you reccommend just focusing on losing the weight first and then hitting the weights gradually?