Need some good advice from maybe a personal trainer or anyone with good exercise knowledge..?

ive been exercising and dieting since i was 15, now im 24, ive lost 75 pounds once, gained it all back, lost 60 pounds, then gained about 25 pounds back.i know how to lose weight but have trouble keeping it off and as i get older it seems harder to come off.. since january i started dieting and exercising again and lost 20 pounds but its coming off so slowly, i got a diet plan from a trainer at my gym which is great, but instead of the regular heavy weight lifting i need to learn more exercises that involve cardio and light weight lifting together so i can keep my heart rate up and burn more fat and calories while im lifting but i dont know many exercises, any help PLEASE!!!!!!!!!Need some good advice from maybe a personal trainer or anyone with good exercise knowledge..?
Hello there,





Are you the kind who exercise and eat healthy, for a while?





When the pounds go down, you slack and go back to the old ways - no exercise and eat with no control?





Then, you start the healthy regime again when the pounds pile back on.....





Well, if you do this kind of yo-yo regime, you'll never be able to permanently keep off your excess body weight!





If you want to maintain your body weight at a certain healthy level, exercise and eating right is an on-going process, not to be taken off when you've achieved your desired body weight or get back on when you gain body weight.......





I suggest you stick to the diet plan and start to consistenly exercise, as follows:





1. Do cardio exercises like treadmill running/walking, cycling on stationary bike (these 2 can be done at the gym), swimming, walking/running/jogging outdoor, biking outdoor.......at least 3-4 times per week for at least 30 mins per session. This will crank up your metabolism to burn fat, to help you lose weight





2. Strength-train with weights for at least 3 times per week, for at least 15 mins per session. Start with lighter weights (2-3 lb weights) and when you're strong enough, increase gradually the weights (4, 5 lb weights).





This exercise will boost muscle growth and as muscle is metabolically active, the more muscle you've, the higher your metabolism, so you burn more fat calories.Need some good advice from maybe a personal trainer or anyone with good exercise knowledge..?
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At my gym they have some types of classes where weight lifting and cardio are implemented together. Also, you could try circuit training. I took a class on it at my school and it's a really good way to burn fat while beefing up. It's a real workout! Basically you are on a machine for 30-60 seconds, and then a bike for 30 seconds, then a machine, then a bike, etc.
heres some tips





run for 10 min


rest for 2 by walking


repeat


do some weights and get with a local trainer