Q: Mike i would like ur opinion on this.I would like do some cutting after 8 months of weight training.What is it better?Cut 200-300 calories daily from fats and carbs,eat like i was eating and do cardio for losing 200-300 calories daily or maybe combine them?I have heard that cardio is better at a low to moderate pace for 20 mins cause this way u burn only fat slowly.But as far as i know reducing calories daily while taking protein to prevent the body use muscles (i mean burn them along with fat at the same time)is the same thing?!

Suppose i need 2760 calories daily to mainten my current weight and need to cut 3-4 kgs slowly(but fat only)what should i do?Reduce calories or do cardio or both?And how much cardio should i do each time if needed and how many times a week?

A: I would recommend starting your cut with moderate cardio for no more than 1-2 hours per week (split into 2-3 sessions during the week, preferably on different days than weight training) OR with HIIT (check out my answer to http://www.mikesfitness.com/content/cardio-and-hiit-to-lose-fat for more on HIIT). After that you can start cutting calories as needed to stay on track for weight loss (2 kilos or less per month) and you have the right idea about cutting about 200-300 calories at a time.