Firstly, you must decide upon your goal. It would be great to be able to achieve both perfect muscle mass and fat loss but it is a difficult balance because one often offsets the other or we need one more than the other at any given time.

Let’s look at each of the three options: gain muscle, lose fat, strike a balance

You will need to supplement some cardiovascular training into your routine even if your goal is to increase muscle mass. This is because the heart and lungs are vital organs as is the circulatory system and as such, need to be worked. Two 30 minute cardio sessions a week should suffice to reap the benefits you need but not overdo the caloric loss.

The best exercises for optimization of muscle mass are rowing and sprint intervals (like in a spin class). This is because you are not overtaxing the body as you would in running. Running and very intense cardio training can deplete muscle size due to the large energy expenditure required. "When the body is faced with a calorie deficit, the muscles are one of the first places it goes, along with fat stores, to supply energy to your other systems," says exercise physiologist Irv Rubenstein, Ph.D., owner of STEPS, a successful fitness chain in Nashville. Running can cause your body to literally eat itself.

You should do running and lifting on different days if muscle mass increase is your goal. Your body will be better fueled for each activity and reap the rewards of each to their maximum.

When your goal is fat loss and a lean, trim body you need to increase calorie output and decrease calorie input. Sounds logical and it is, but it isn’t easy. You need to increase the amount of time you are spending doing exercises such as running, cycling, rowing, swimming or anything that will elevate your heart rate for a minimum of 30 minutes per session. Ideally, you are committing to five or six days a week of cardio training that lasts between 30 and 60 minutes each time.

You will be losing some muscle mass but keep two days of full body weight training in your routine and you won’t lose too much.

The way to strike a balance is to be balanced. Dedicate equal time to each of your endeavors. Weight train and engage in cardio activities and be sure to keep up your daily caloric needs so that you do not lose muscle and thereby lose muscle.

There is no need to lose muscle or tone while you train. Know your goals, know the path and be vigilant of your nutritional needs. You can workout as much as you like as long as you are informed and following a plan.

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By Christina Leon, Staff Writer