so how many times a week should we do cardio? and weightlifting? (looking for fat loss and muscle gains)
Let me first say that the answer to that is not a single answer that applies to everyone.
I have to do an in depth assessment when I work with a person to determine what will get them the fastest results...and it
is different for everyone.
So much depends on your history, your ability to recover, your genetics and phenotype...your exact goal, etc.
That said..If the goal is fat loss with the possibility of muscle gains...
...you would want to resistance train the whole body 2-3 times in a week.
You want to do only as much cardio as you need to to keep dropping fat.
However, you want to reach your fat goal in a reasonable time frame if it is the primary goal...so you should be progressing toward that goal weekly.
You want to use resistance training to create a higher oxidative balance in the muscle if your primary concern is fat loss and not gaining/retaining muscle. Also, the hormonal release from resistance training supports fat loss.
You want to maintain sufficient glycolytic (Type IIb) muscle stimulation so that muscle mass is not lost of the goal is also muscle retention and gain while cutting.
I hope that helps you to answer the questions you have for yourself..
If you need guidence...direct me (via pm) to a thread where you discuss your training and diet and I can give you more specific cues based on your personal situation.