Ok so Ive always been into fitness and have always wanted to lose a bit of fat. The thing is the training I do is mainly for power speed so I'l do a few weights (squats, bench press, dumbells, pull ups) twice a week and trackwork/plyometrics for speed although it never gets my time down but thats a different matter. Ive added a bit of cardio/running miles througout the week to try and lose some fat but with wanting more power/speed apparantly distance runs shouldnt be done (slow twitch fibres and all that). I try not to lift heavy as with muscle gain comes fat gain, I dont want to gain much muscle but want to be faster. For this reason I'l mix up the squats and do say 2 sets heavy and the other 3 sets a lighter weight but faster.