Excellent question that I am also confused about. My impression, after research and practice, is that cardio should ideally be done 40-60 mins per day for 5 days per week. I can't deny that, after about 1 year of varying different types of cardios and stretching with little or no weight training, I have gone from 110 kgs (242 lbs) to 90 kgs (198 lbs), my pants size has gone from 42 inches to 38 inches, and I am a lot more flexible and fit than before ... but I seem to be plateauing. I am male, 43, 5'7", computers (poor postured butt job), and I am satisfied about my diet, MHR, etc. WARNING to NEWBIES: NEVER start at 40 mins per day; build up gradually over a period of weeks, and follow educated guidance from this site and other sites/people.
As stated above, I am plateauing. I would like to tone up the muscles also instead of just losing fat, and I am concerned that I don't end up like other people who have achieved more than me but have bounced back to worse proportions. Hence, my interest in weight training.
If weight training comes after cardio (as above), then isn't that over-burdening the muscles/energy on the same day? Otherwise, if cardio is done once or twice a week, then do we go straight into weight training (warm up) with zero cardio on the weight training days? Or, is it some other combination of supplemental/complemental cardio and weights? I am sure you can understand the confusion of cardio/weights ratio on a daily/weekly basis.
Can someone post a sample routine, combining cardio, weights, and stretching, over a 7-day period, with details of exercise, timings, sets, reps, etc.? Obviously, this would be specified and treated as a guideline/sample/tip only. It would also help if age and level (beginner, intermediate, advanced) are specified.
Specific exercises, routines, advise, tips, etc. are all available on this and other sites, but putting it all together is my question. It's like the little girl in the movie "Sound of Music" where, having learnt the notes "Do Re Me Fa ..." and combinations, she says "But, it doesn't mean anything". In response, Maria (Julie Andrews) puts the notes together into a sample song: "When you know the notes to sing, you can sing 'most anything." :-)
In case this has been addressed already, please direct me to the post/link.