Help: Losing fat AND muscle
 

I was just looking over my info I've been tracking since I started on this weight loss journey. I've lost 19.5 pounds; however, I see 13.5 of that was fat and 6 was muscle. I don't want to lose fat and muscle and end up being slimmer on the scale but looking the same - fat.

Does anyone have advice on losing the fat and maintaining (or building) muscle? I do cardio 4 to 5 times a week for about an hour and weights two times a week. A trainer told me that because I exercise at a high intensity (about 90%) I need to cut my cardio down to about 15-30 minutes because after that it starts to burn glycogen (which leads to loss of muscle) OR I need to work out at a lower intensity. Anyone know anything about that?

I personally would not stop the cardio but I would weight train more than just twice/week I would recommend to weight train at least 3-4x doing splits like legs one day, chest triceps another day then back biceps the third day, then maybe another leg day thrown in for good measure. For sure you would not lose muscle doing it this way. If you don't have time to do the weight training in addition to the 5 days of cardio you are presently doing, then I would do less cardio and add a day of weight training.