Hi,

When you do your cardio, make sure you keep your heart rate where it should be. Use the "180 formula". That is, subtract your age from 180 & then anything +5 or -5 of that # is where your heartrate needs to be for 30-40 mins at least 3 days a week.

Example:
Me: age 33
180-33=147
i need to keep my heartrate between 142 and 152 when exercising for cardio.

It is probably hard for you to keep track of your pulse while swimming, but maybe in the midst of it, you can take your pulse in your neck for 10 seconds and multiply by 6. That will tell you if you need to work harder or not.

Weights are great! Don't be afraid to use heavy weights. It is not true that you will become "bigger". The only way that would happen is if you are a proffessional bodybuilder lifting weights all day, everyday. Remember, muscle burns more calories, so the more muscle you have, the more fat/calories you will burn. I suggest doing lower body twice a week, upper twice a week & abs evreyday you exercise. You will see better results in upper/lower body if you give your muscles a day or two in between lifting weights so they can repair themselves. Always give a sore muscle a day or two to repair itself & you will find yourself even stronger then before.

Hope this helps!