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Lose fat...check out a thread on So you wanna lose weight. Low cardio teaches your body to process fat much better. I put some heart monitor stuff in there.
Also, high reps on weights helps. This will kill you, but move to two sets per movement, 25 reps each. You'll have to drop the wieght but you won't lose bulk and you'll burn a ton of fat. I've been using my heart monitor for some fo these sessions.
Like yesterday, I did shoulders and tris with 40 minutes on an Arc trainer (like an eliptical but no arms) with a lower heart rate, 1:33 total time for everything. I burned nearly 1500 calories, 40% from fat! I know that because my monitor has my weight, age, and other stats and has measured my fitness level with a fit test.
You'd be amazed what lower cardio and high reps can do. I switch things up every month on lifting...sometimes low reps/high weight (6-8 rep sets), sometimes in the middle (10-15 rep sets) and sometimes like this.
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