Do not lift weights too often, or you could injure yourself. Your muscles need time to repair after a session of lifting weights. Generally, 2 days of rest in between weight-lifting sessions will give you enough time to rest and repair before you use weights again. When you do work out, go with compound strength training exercises for an effective way to lose fat. These are exercises that work out multiple muscle groups at once. No matter what type of weight you choose, you will burn calories. That said, if you want to build muscle, you should choose heavier weights. Pick weights that are heavy, but not so heavy that you can't complete a full set.  If you want to build endurance, go for lighter weights.  If you are using heavier weights, you should do fewer repetitions to help you build muscle. Doing 6-12 repetitions in a set is a good guideline. If you are using lighter weights for endurance, do more repetitions in a set. Aim for 12-15 repetitions per set.  Repetitions (or reps) are the number of times you repeat an exercise. A set contains a certain number of repetitions that you do before you rest. Resting allows you to catch your breath, but if you are trying to lose weight, avoid resting for too long. Keep your breaks to no more than a minute. If you need longer to rest, your weights may be too heavy. To get the most out of weight lifting, you need to make sure you have proper form. When learning a new technique, practice with no weights first to master the form. Improper form can lead to injuries, and it will reduce the benefits you receive from lifting weights.  Use online videos, bodybuilding blogs, and sports training websites to help you learn the proper form of any move you want to learn. At your gym, you can ask for a personal trainer to teach you the proper form of new exercises. As time goes on and you get stronger, you can increase the weights that you lift to help build more muscle and burn more fat. Gradually add on weight in 1–5 pounds (0.45–2.27 kg) increments to make sure that you don't overdo it. Lifting weights can help you build muscle and burn calories, but cardio is still useful when trying to lose fat. There are many ways that you can incorporate cardio into a weight-lifting routine. Choose a program that works for you.  Start your workout with a 10-minute run on the treadmill, bike ride, or elliptical session. At the end of the workout, do another 10 minutes to cool down. Do 5 minutes of cardio in between weight lifting sets. Jump on the treadmill, elliptical, or stationary bike. Do a full 30-45 minute cardio routine 2-3 times a week. Do these on days when you don't lift weights.
Work out your entire body 2 or 3 times a week. Pick the right weight for your goals. Rest for a minute or less between each set. Work on form rather than speed or weight. Increase your weights over time. Add cardio to your routine to burn more calories.