does the body only get its energy from two sources glycogen and fat. i have read that to get to the fat stores you have to burn all the glycogen from the muscles first, cardio is one way of using up glycogen before hitting your fat stores so the question is:-

1) can you use up glycogen and then burn fat by weight training or any over activity other than cardio or is it all related to 'target heart rate'?

2) in my case i have not been eating my reconmended daily calories since i can remember which is around 3000 per day. i get in around 1500 - 2000 cals per day, training 3 times a week with weights and 2 cardio sessions 45 mins a time. i can understand why i have not put on any muscle but why have i not lost Any body fat not even 1%, my body is in deficit cal intake?