workouts designed to lose both fat and muscle

A thower for track & field - discus, shotput, hammer throw - i.e. the one that wanted to be strong and I've never left the mentality for both working out and eating - which is why I had surgery.

I can increase my cardio and have been doing light weights in circuits - 20 and 15 set reps for all body areas, light and fast so that by the last few I am feeling the burn. In college, high reps were 8-10, not twice that many.  I'm trying to change my view on both working out and eating (this is changing) and have been learning more about where I'm at and what I need to do to get to my goal.

If I had less muscle, I would be right there trying to increase my muscle mass to burn more calories and lose the weight that way, but when I learned my muscle weight hadn't changed over all these years, I realized that I needed to change how I thought about this and started here by asking the question.

Thanks for your help!

Kim

You might just want to continue to do cardio and see what happens.

My 2 cents.  If I were you I would work on muscle toneing and core exercises.  Then take up an endurance sport...jogging, biking, swimming.  I almost feel you have the cart before the horse.  Once you get down to about 5% body fat you should ask several experts...University experts (exercise physiologist).  Hitting your goal of 6'1" and 155 pounds may not be realistic or healthy.  Believe me losing muscle mass is not fun or profitable.  Playing high school football I could bench press about 300#, 10 years later only about 200#, 6 months post RNY...about 100#.  Even high school and college wrestlers can not go below 2% body fat...They feel it's not healthy for them.  Again...My 2 cents.