Cardio, How much and how long?

Also what heart rate should I work up to?

Depends on what outcome you want. Short high intensity unfed will get rid of fat without as much muscle loss. Long duration fed or unfed will aid in weightloss but can take a toll on muscle mass. I have been doing intervals - 60 sec sprints and 60 sec walks for about 30 to 45 minutes a day along with 45-60 minutes of weights over about the last month and have maintaned my weight but lost a shirt size and 2" off my waist. If you prefer longer cardio sessions I advise making sure you are getting some strength training in as well.

ok I am doing this at the Gym.  Before my work out. I do 15 on the treadmill, then another 15 on one of the bikes.

I am nursing a shoulder injury so I am not doing more than 30lbs on the upper body.  Just trying to take it slow and build up and get my strength back.   

I do 16-22 sets on all the machines 20 reps per set.  I have thrown in a 20lb curl bar, some lite weight dumb bells and a few resistance bands into the mix.

An example of what I started with last week with my trainer friend.

Seated leg press 65lbs
Leg Extend 30lbs
Seaded leg curl 30lbs
Chest Press 45lbs
Shoulder Press 10lbs
Lats 30lbs

I have been taking Spinning classes for almost 2 years. That's HIIT cardio, and didn't lose dick!

It's great for getting ur heart rate up, but it wasn't until I started going for a 3 mile walk in the AM and one in the PM did the weight start to melt off.

So I guess there may be something to that  whole "low intensity" cardio for burning fat.

Yep, unfed in the am and in the pm to burn a few carbs b4 bed will do wonders. Add in some strength training and you can see your body change a lot.

yea I been doing bike and treadmill.  everyday now for the past two weeks and dropped a few inches already it seems.. I am not walking outside.. hell its 92 by 12am..