Q: Its common that in order to lose weight u should combine proper diet cardio and weight training together.What happens if u just stick to diet abd cardio and ignore the weight training?Will u get lean this way?Also,i have a friend who lost fat this way but with the only difference that he made weight training however it was not progressive as he remained always in the same kgs and number of sets between his exercises.He did enough cardio about 45 mins t a moderate pace 5-6 times a week and he got thin but seems that was shrunk.What is the role of weight training in fat loss?Does it help u not to shrunk overall and stay in shape also as you lose fat except just burning more calories from muscles u ll get by the time?

A: Yes, I guess one way to describe the role of weight training in losing fat is that is helps you not shrink :) As you lose weight your body will have a tendency to burn your existing muscle mass for energy (along with fat, of course) and the faster your weight loss, the more muscle you'll lose in the process. Hence the shrinkage. Weight training, besides being an excellent fat-burner during both the exercise and the recovery period, also in effect tells your body that you need that muscle and that your body should try to burn less muscle and more fat for energy.

The kind of weight training your friend did (never increasing the weights) will have some of that positive effect, but to get the most out of weight training you need to keep it intense, which means increasing weights as you get stronger.

A decent diet + cardio alone will lose weight for most overweight people, but a lot of that weight will be muscle. After they're done losing weight those people will be vulnerable to fat coming back because they would typically finish their program with less muscle and lower metabolism than when they started. Finally, diet + cardio alone will work best for people who are overweight to begin with. If you're not significantly overweight, but still want to lose fat, diet + cardio alone will have diminishing results for you. At that point you'd need to have weight training as part of your program for any kind of good progress. However no matter what condition you start at, good weight training will help you lose fat and keep it off much better than diet + cardio alone!