My priority is strength; losing fat is the added bonus because with strength / muscle gain = more fat burned - at least that's what I've read several times now.
That's what I like to hear. It's winter anyway. No need for abs in winter.
Muscle gain certainly = more CALORIES burned. Strength training should be the foundation to any fatloss routine. However, to lose fat you need to be in a calorie deficit, and, to gain strength, you need to be in a calorie surplus. The idea is to build strength, whilst eating clean, then do a phase of fat loss in which case you will lower your calories and aim to KEEP (not gain) your strength. You can lose a significant amount of fat in 4 weeks if you do it properly.
It's worth noting that, for whatever reason, if you're in a calorie surplus, training for strength, but eating clean, then you may get stronger and a little leaner. Especially if you're not all that experienced. But in general, the above rules apply (do one or the other) so you shouldn't rely on that.
"if you chase 2 rabbits at once, you won't catch any of them".
-I've also heard it form other sources as well. Utilizing strength training to build strength & muscle which burns more fat and then using cardio for additional fat loss.
From the same bodybuilding thread/author...
"Question - Can I do a cut diet and do cardio while on Starting Strength?
Ideally speaking, any initial weight training will be done with a minimum of cardio and while eating a caloric excess. This will allow for optimal muscle growth during the time in your training "career" that is optimal for that muscle growth. Less cardio = more calories for growth, hypothetically speaking."
FYI - 'growth' and 'increase in strength' are pretty much the same ball game. You need a surplus for both.
"*** In order to burn bodyfat, you must take in less calories than you need. This generally will result in you taking in less micro- and macronutrients than you need to build muscle, even if you take every supplement on the market."
"*** Burning bodyfat while gaining muscular bodyweight is confined to mutants, younger (i.e. teenage) males, those who are new to the iron and those who have been previously well-trained, but are now out of shape and are relying on "muscle memory" to work a little magic while they get back into shape."
Basically, the more cardio you do the more calories you burn and the more you need to eat to get in a surplus, and gain strength. Remember in the long run those strength gains will result in more calories burned. So, we're again brought back to.... Prioritising strength.
Biggest issue I have is - What IS Cardio? Why does 'cardio' need to involve a bike, treadmill, x-trainer or whatever? What does 'cardio' as we know it, actually do? It get's your heart rate up i.e. it gets you out of breath. That also happens during a lifting session, and you can emphasise it by tweaking your sets and reps. Does my cardio-vascular system know the difference between 'getting out of breath' on a treadmill vs 'getting out of breath' during a lifting session? So, the 'doing cardio for your health' thing just doesn't hold up for me.
The answer to why is to loss the gut I'm toting around. As far as how I get rid of it
If you consider all of the above, and assume your prioritising strength, then that reason becomes invalid, because you're not directly trying to lose fat. If you were trying to lose fat, then there are still more efficient ways which would probably get you better results but take much less time.
I prefer getting the aux's in too; just feels I've accomplished more if I do them. I can't really reduce the weight as I'm using the max assistance weight available just to do the pulls & dips.
To me, that would be even more reason to prioritise strength for now.
Recap: My focus is my lifting; the aux's & cardio are extra as needed. If I can do a little cardio after lifting &/or on off days to help increase fat loss and improve recordy/rest time then I'm for it; if it won't help, then I won't do it
Since strength is the priority, then I would just get rid of the cardio completely. Another important aspect of lifting is to eat soon after your workout is finished. So, really you should be consuming calories when your actually burning more. I would just lift, then go home and eat.
Just keep it simple. Prioritise strength - if your not getting stronger, then hit the nail on the head and scrap the cardio altogether. If you then start getting stronger again, then, by all means, gradually add in some cardio again and keep an eye on your progress. If strength work stalls, then you know it's too much.
My personal view is that cleaning up your diet alone is going to be the best way of 'getting rid of fat' right now.