Supertraining

  Dear All,

I am 30 yrs of age and slight over weight.  I have been going to gym from the 
last one year but have not managed to get any results.  I have a few questions 
(may be it will help) :-

  1. Is it true that lifting weights also help in losing weight ??
If yes, is it okay if I do 3 times cardio and 3 times weights in a week?

  2. What is the suitable time for taking protein shake (since I want to lose
  weight and gain muscle). Shall I take it after or before work out?

  3. Which type or cardio training is better - high intensity interval or at a 
constant pace ?

  In case anyone has any extra tips or suggestions, they are more than welcome.

  Thanks for your help and suggestions.

  Regards
  Anuj Jain
  New Delhi, India