[burnin_vernon]

I'm trying to figure out the optimal number of reps/sets to do for overall fitness. I am carrying some extra body fat I'd love to lose. I am doing the Tough Mudder in June and want to be at my best for it. I'd also like to do a lot of hiking this year.

I guess my priorities in order now are 1)Fat loss 2)Improved Cardio 3)Strength/size(tie)

From what I understand, sets of 15+ improve endurance, 6-15 improve size, and under 6 is for strength.

So what is the balance if you want it all? In a perfect world, I'd like to look like a swimmer, throw boulders around, and run up Everest backwards.

I have always worked out somewhat moderately like this: 2 exercises per body part, with 3 sets of increasing weight at reps of 10-12, 6-8, then 4-6. All with 60-90 seconds between each set. My emphasis on cardio has been minimal but I'm ready to change that.

I think I'm happy with my strength but I am not plateauing. My squat is probably my strongest exercise with a final set of 335lbs 3 times. Do I keep going until I plateau or am I sacrificing endurance if I do?

I did a steep hike on Friday and while I think I did ok, I would like to be like the guys that practically ran up the mountain. I run 10k in under 50 minutes. If I switch to higher reps will that improve my cardio or am I risking muscle/strength loss if I do?

How should I improve my routine, if at all? Should different body parts be exercised with different rep amounts? Should I change it every month? How much cardio should I be doing? Intervals? Steady state? A mix?

I imagine I should consult a trainer but I'd like some first-hand accounts.