Hi guys, I've made some progress in losing weight. I'm interested to lose a bit more weight, reduce bodyfat and put on some muscles. I would be very thankful if someone could address my concerns: (1) Should I go for high-intensity+low # of sets or low-intensity+high # of sets? Numbers would be helpful here. (2) How important are protein shakes after weight training? (3) I tend to hate cardio. How important is this? Thanks Â a lot. PS: At the moment I'm doing weight training 3 times a week ... and cardio (bike) 2 times a week only 15-20 minutes each time.