Just a quick one.

I am going to put weight training on the back burner for a bit to reduce my overall frame.

I was doing x4 sets of 15 reps of 7.5kg on arms and chest. Back and pec deck etc...to try an tone a bit.

My question is, I am going to focus on running and bike to reduce BF but how often and how much do I need to do to make to get the reults?

I can't use the rower of cross trainer because my knees hurt from a previous injury.

Before you say it yes I will be watching what I eat aswelll as part of this but it is the training I am interested in.

Cheers

You need to weight train to preserve lean muscle mass. You should be using more weight and using a set/rep scheme of 8-12 for awhile.

But I thought more muscle and less reps meant you built muscle and therefore increased your body mass?

I want to have muscle but want to reduce the flab around the middle area and behind legs etc....?

My advice to you would be HIIT training 3 times a week and cardio for 20 minutes three times a week. That's what I do and the fat is just melting off. Also I consume around 2200 calories a day of healthy food.

Yeah, I wouldn't suggest to stop weight training. You add muscle to your frame and it helps burn fat of your body. Keep your reps in the 8-12 range as was mentioned earlier. Be sure the last rep in each set is a bit difficult to complete using strict form. Train your whole body.

Go listen to this guy, he can explain it better than I can about a healthy diet, aerobic exercise and strength training for fat loss and a healthy fit body. Mind & Muscle Fitness Show w/ Phil Kaplan You can even download the shows to your mp3 player.