You just have to keep it light otherwise you will go Catabolic. Keep a steady brisk heart rate for 20-30 mins and you will be fine. Cardio at high intensity is actually worse for you in the long run, year your heart will love you for it but it breaks down a lot of other shit on your body long term. A lot of people differ on that point though but as far as gainzzzzz and muscle building you will be okay.
Weight loss is weight loss if your in a deficit you'll be fine. My guess is that people train to hard with weights and then with cardio and never replenish their body enough aside from their body going into a catabolic state. People whom are doing high intensity training like Athletes are eating 5000+ Calories a day. If your in the gym for 2 hours banging out sets and then running a marathon on a treadmill your going to need the same high calorie intakes or else your body will eat away at it's self.
Weight loss is weight loss if your in a deficit you'll be fine. My guess is that people train to hard with weights and then with cardio and never replenish their body enough aside from their body going into a catabolic state. People whom are doing high intensity training like Athletes are eating 5000+ Calories a day. If your in the gym for 2 hours banging out sets and then running a marathon on a treadmill your going to need the same high calorie intakes or else your body will eat away at it's self.