If you're not looking to bulk up, relax. The only way to bulk is to eat more calories than you burn - and they have to be the right calories - i.e. protein. Since it's impossible to gain muscle without gaining at least some fat, weight training can be a great boost to weight-loss, but you have to stay at a caloric deficit.
The problem is this: As you increase the time your muscles are under tension from the weight, those muscles break down, causing some (or a lot if you over-do it) lactic acid build-up resulting in DOMS - Delayed Onset Muscle Soreness. There are a few other issues, too. For starters, fitbit doesn't really know how many calories you've burned doing a set of bench presses. Or ten sets. or a hundred sets. You could be sweating so badly from doing Bill Philips' 5X25 upper body routine, and fitbit gives you credit for 10 steps at most. And - the only reference to caloric burn is a stand-by value of 11 calories a minute. I'm sure that's inaccurate for most. No way to really tell without electrodes monitoring your blood and lungs. That would make working out kind of tough. And, when you're done, you'll be a little weak in the legs, and you might need to eat something like a protein bar or a shake - or a steak/burger/fish filet.
Something with protein. But, you have to be careful and time your meals - your normal caloric intake for the day, divide it by 5 or 6, and eat that amount every couple of hours. Same amount of food, just a lot more eating sessions. This supposedly gives your digestive system more work to do, resulting in a thermic effect. My guess is, the work is the same and it's negligible. But - that's what "they" say, so I guess "they" know what they're talking about. It does have the effect of reducing the size of your stomach organ. Do the multi-meal, smaller portion size for a month, and when you try to cheat and eat a whole pizza, you'll make yourself sick trying!
If you do it right, your nervous system, your immune system, your muscular system and possibly your cardiovascular system can get quite a shock from working out with weights. I think at first, 3 days of weight training with cardio on the off days may be a bit much. Make sure you get plenty of rest, because you'll be more susceptible to getting sick. (Some say that's a myth, and the real reason is because gymnasiums are nasty, germ-laden places. The guy before you on the bench press may not have washed his hands and recently picked his nose before he handled the same bar. They may wipe their sweat off the seat, but they rarely wipe the bar. Yeah, gross!)
I don't know your age, but if you're over 40, I'd start with one weight training session per week and add more as you think you can handle it.
If you're under 30, go crazy. You're invincible, just be sure not to let your ego get the best of you on compound lifts like the bench press. If you don't know how to lift safely - read below.
And - I hate to refer to another site, but even if you don't want to get big, your best bet is to consult those who do lift on a regular basis. Most of the folks here are not gym-rats and will probably guide you down the wrong path, but with the best of intentions. There's a lot anecdotal evidence about weight training that is complete nonsense. The truth is, there's still a ton we don't know about our bodies and how they work, because we're all slightly different on a genetic level. Go to bodybuilding.com and peruse the forums there. They have exercise programs that will include cardio, and they'll be based on your goals. And it's free. They also have a helpful community who can answer questions with a little more authority than here when it comes to weight-lifting. They even have videos with some perfect speciment showing great form for each exercise. (You may have trouble with some exercises, because most gyms won't have the equipment to do those exercises. You'll have to look for alternatives, which the site can refer you to. I suggest Lee Labrada's workouts. Worked for me. )
Oh - don't buy any protein powder until you determine that you actually need it as a supplement. It's expensive - and to be frank - many of them have so much sugar in them, you'd gain a lot of fat by just looking at them. And - check out Best Price Nutrition on YouTube for information on which powders are quality and which are junk should you feel the need to supplement. (The only supplement that's been scientifically proven to be any good is Creatine, FYI)
Whew, that's a lot. I have to learn to be more concise.
Those who have no idea what they are doing genuinely have no idea that they don't know what they're doing. - John Cleese
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