"Fat man in a little coat" LOL! I wish he was still with us!

OK, back to fitness stuff. You asked "If I start lifting again hard and heavy and do no Cardio, will it help to get rid of some of the store fat in my body? (Along with a decent diet)"

The short answer is yes, depending on your present size you will burn a good few cals during high intensity weight training. I have one client who is around 240lbs @ 14% BF who wears a high end heart rate monitor watch that shows him how many cals he is burning. He will burn over 700 cals during our workouts. Saying that, I tell people not to look at the gym as the place where they burn cals and lose fat. Look at the gym as the place where you hit the weights to maintain or build muscle while you diet to lose the fat. This way your body looks the way you want it too when the fat comes off.

You mentioned "along with a diet", this is the key. Without a proper diet you can be spinning your wheels for years in the gym getting a little more muscular but it will still be covered by a layer of dirty old fat! The diet is KEY. I see people bust thier asses every day for hours in the gym and make no change, cardio or no cardio. Obviously the missing link with these people is diet. Dont be the guy that works out for years and wears 7 sweatshirts in the gym so he looks "big" but can't peel off because he is really a fat guy with muscle.

My body changes purely by what goes down my throat. If you look at my six week transformation pics on my site you will see what I mean. When I put the fat on my workout was no less intense or any less frequent, the only difference was I ate a typical North American diet of refined carbs and saturated fats (aaaahhhh, good times). Then I started eating a structured diet like I typically do and keeping the workouts the same lost the fat.

Weight training + tuned diet = lean muscular body. Cardio will just slow down your muscle gain.

Hopefully this helps.

Darrin
PS. You should post on the "free online training" thread, you never know.