Resolved Question

i want to gain weight (in muscle) but loose fat. i no this is supposed to be impossible its either one or the other but i have so much extra fat and only weight 150lbs so i dont want to go down in weight because i will be so skinny. what can i do to stay the same weight at least but have less body fat and more muscle? exercises that will help this or any tips in nutrition or a good workout plan would be very helpful.

You'll only need one thing. It's not easy, but if you have it everything will be very easy. It's called self motivation. Without it, you don't stand much chance. So I'm going to assume you have that already.

Get rid of the caffeine. Completely. No more coffee. No more chocolate. Get rid of the candy, chips and anything else you know you don't need.

Eat three meals per day and do not eat in between. Do not eat later than 8 pm. Go to the gym and use the free weights and nautilus equipment EVERY DAY for at least an hour per day. After a month, if you have kept to all of what I've said so far, you'll be more than half way on your way to a healthier body and lifestyle.

Swimming is also something good to do. But, what you really need to do is work on your core muscles. You need to get into core muscle training. It's the easiest way to get rid of fat and build muscle at the same time. Don't do more repetitions. Use more weight, less reps.

Other than all of that....Good luck!!