General i will give you my workout routine, but if you're weak and not disciplined then don't bother as i'am wasting my time with this here it is. Let me know your body weight and height and bf%(buy a scale that measures your body fat price range 80-200cdn.) this will monitor your progress if you're lossing body fat and so on. There are important factors in properly losing fat and gaining muscle which are:
1)Stop drinking heavily if you're already. A moderate drink doesn't hurt but you would get better results if you stopped completely. You can stop smoking only for the reason to increase your oxygen intake that would give you more energy to perform you workout better, but you can smoke it won't affect your weight.
2)Depending on your age and metabolism you will have to make a better lifestyle decision on your food selections. I can't answer what you should eat because i don't know your body type, but if you're a big boy then only eat high protein and low fat(chicken, fish, vegetables and so on.) You can endulge in other foods like red meat and junk food not recommended by me but if tempted then so be it, but only in moderation. Again if you're serious then no red meat and junk food you will see results sooner and feel better.
3)I go to the gym 3 times a week which is good enough don't go to the gym more then this you're body needs to rest and restore itself. My workout schedule at the most is one hour and fifteen minutes, maximum 1.5hrs depending on waiting for equipment and so on. Always stretch before and after i can't emphasize this anymore very important for your body to respond comfortably to your workout routines.
4)During my workout routines i do the threadmill anywhere from 20-30min. depending on how i feel don't push yourself and don't fell guilty if you don't do what you normally do. There will be some days that you have more energy then other days.
5)Now in my workout a lot of people might disagree with me only because it isn't what the norm standard is. I do suicides where i do my whole body workout in the sameday, and give my body about 30sec.-1min. rest in between sets.
6)I go to the gym stretch up then i do the heavy weights on the major body parts first which for me is my chest(incline-my weakest so i start off with this then decline, then flat bench press) when doing your chest whichever is weakest start with that and finish with your strongest. I go heavy on my chest because i need to so i can increase muscle mass there so i do 4 sets of 8-10 reps. with free weights that im able to do comfortably. I see a lot of guys in the gym that don't have a clue on how to workout and they will cause themselves injuries. You shouldn't be concerned about lifting heavy weights you will get better results with lighter weights and higher reps. Then i do my back nothing special here for me theres this machine i use and i do 4 sets(find a weight that isn't to easy but isn't too heavy and find your range. Usually aim for 8-15 reps at the most. I work all different levels of my back my lower, middle, upper and traps. Then after i finish my major body parts i can look forward to doing the easy body parts which is kind of relaxing because you finished the hard part and now you're almost done your workout which helps you mentally. I use to be in the gym for hours like an idiot and my workouts would get so long and boring that it takes a toll on you. Now for the arms because i have good shape on my arms i don't lift heavy weights here. I do biceps with 10pds. one set of as many as you can do until you burn your biceps, use freeweights for your arms as well. Universal machines don't really do you any good(if you need to know why universal machines are awful then ask and i will tell you.) The only reason i do the universal machine for my back is because i can't lift heavy weights so its helpful in this way. As soon as your done your biceps go straight to your shoulders work the three heads the side, front and the top. Again do one set of 20 reps. arms extending to your side then one set of 20 reps. arms extending to your front and then one set of 20 reps. arms extending over your head. You will feel such a burn in you arms after you finish this that you will be struggling to lift 10pds. its actually funny. Other people are looking at me with my big arms and they think im going to lift heavy weights and then i grap two 10pd. dumbell and im struggling i love this feeling and so will you. Like i said most people think bodybuilding is about lifting heavy weights and they don't focus on form and technique. As you get comfortable with your body then if you want to increase weights then do so but always find your comfor range. Always focus on your breathing and form very important. Your almost finish all that's left our the abs or stomach but don't worry if you do this you will get that six pack maybe eight if you have good genetics. I have a very strong stomach so i only do 100 situps now compared to what i used to do 1000. I have found the best position to get results faster is this, and don't bother wasting your time with all those gimmicks and junk equipment the gyms have such as universal machines and balls and ab-rollers i can't believe people actually use them and buy them, but to each their own i guess. Lie flat on you back you feet have to be in a 90 degree angle very important if not the proper angle then you're cheating and not getting the proper resistance. Start off by lying down in front of a chair a rest you feet on the chair so if someone was looking at you from the side you thighs should be straigt to the ceiling and your shins should be horizontal to you thighs something like this (@_!-) this is the best diagram i could come up with. The first character is your head the next one is your back the next one are your thighs and the next one are you shins. Once you get in position then aim for 100reps. if you can't do this then break it down to 4 sets of 25reps, but for my results the more you tire the muscle especially your abs the better results you get resting only losing resistance because you stop for a break. Focus on breathing always, form and technique if you feel any pain stop and consult you doctor. Be patient and with everything else in life you don't become successful overnight well at least i didn't. Stretch before and after and drink a lot of fluids mostly water but it you like drinks like gatorade and so on there alright. You will see results only if you're discipline and focused and it's alright if you miss the gym or cheat a litter bit only in moderation. Hope you achieve what your looking for and get the results you want and hope this helps you. Take care. As for my english in this post don't stress me because im just writing it as it comes out. My highest mark in english was a 54 so you understand.
