Q: I ve lost many weight but i didnt do much and hard weight training.I only did lot of cardio and diet.As a result i got smaller:(-as i see in some forums ppl call this shrunked?.If i start now some harder intensive weight training and eat little calories more a day(from 2000 to 2200 or 2300)is it possible to recover and get some muscles over time?Also,should i reduce my cardio?

A: Oh yes, absolutely! You did lose some muscle mass which is extremely common when losing weight without doing weight training (or only doing it leisurly :). Good news is that that lost muscle is relatively easy to rebuild through the three things you mentioned: more calories, heavy weight training, and less cardio. Make sure the extra calories come from good foods and not junk, select a good weight training program (there's a bunch here, and cut down your cardio to allow your body to start building up muscle. Also, if you haven't already, check out other articles here to get some tips on further improving your diet and proper weight training. With a good program, you'll get back those muscles and more in a few months time. Good luck!