To lose fat you need to eat less than you burn so you have to lower calories, add/ increase cardio or burn more during your workouts. I hate cardio, I hate eat low cals and low carbs, and I love lifting weights, so I choose to workout more. In the offseason or during cruises I train 4-5 times a week body part 1-1,5 yimes a week. When I start cutting I train 6 times a week mon-sat, sun off pull/push/legs repeat split, am pm workouts. I go heavy and to failure only on 1-2 exercises per workout, other than that it is just pushing the blood into the muscle and burning calories workouts.