What exactly do you mean by cardio? If it's been several years I would expect you to be able to run a marathon and that's approx. a third of a pound of fat burned, along with a boatload of carbs. Not telling you to start running marathons everyday but if you haven't been running then you better start it cuz that's your best option.
Can you run 5km nonstop? Any sort of cardio program should at least prepare you for that. If you can't then you haven't been doing true cardio.
Weight training works your fast-twitch fibres, which thickens in response to training and you get more bulky and muscular. Endurance exercises e. g. swimming, running, work your slow-twitch fibres more which get slightly bigger in size but mostly just become more efficient. Hence you become lean. Callisthenics (body weight exercises) is kind of a balance between the two.
If you feel too bulky switch out a bit of the weight training. And cardio should be your primary focus. TRUE cardio though, I don't know what you do but I've seen people jump on the cycling machines for 20 min with 0 resistance going at like 2 cycles per second saying they did cardio.
Cardio sessions should be > 30 min, that's when the main fat burning starts.
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There really isn't a simple answer. Maybe your not working out with a high enough intensity, maybe yor diet is bad and your just not being honest with yourself, maybe you drink too much soda, it can be a combination of things. Do you log your workouts and your macros so that you can look back and figure out where your going wrong? If not then you need to start doing that.
you'll just need to experiment more diet wise, though your diet sounds great.
More cardio, lower weight with more reps. That'll tone vs bulk.
Try yoga too. Its been shown to help stubborn fat because it releases lots pf toxins, and helps you use your enegery more efficiently.
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easy fix, do 15 minutes of HITT cardio. Don't know how you do your mile run, but maybe sprint 100meters, jog the next 200meters, and repeat for 8 times.
want to lose fat? eat zero carbs and stay consistent with your cardio.
that's the only way to get rid of the fat around the midsection. it's the most stubborn fat for evolutionary reasons.stop eating bread and cheese
Go to a doctor!!!
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