Previously, I was jogging and biking for half an hour 5 times a week doing an occasional set of squats whenever I pleased. Two weeks ago, I started alternating between lifting heavy weights for an hour and a half (lower body, upper body, and abs) 3 times a week and doing blogilates for an hour 3 times a week. I still run or bike for at least half an hour every day. I only rest on Saturday. Eat paleo! High protein and low carb (less than 50 grams per day) will really help melt fat and build muscle! Also, invest in drinking protein shakes or eating about 20 grams of protein right after your lifting session. It makes for more rapid and effective muscle growth.