Well, there’s no simple formula for everyone, however the basics are as follows....
If you’re only looking to build muscle and or tone, you should strength train 3 days a week with breaks in between days. So, example .... Monday, Wednesday and Friday. Strength training will build your metabolic rate so you will burn calories even when not working out. With that being the case, adjust your calorie intake to fit.
How? Well, you should include both upper and lower body throughout the week (example: chest and back one day and the next day of your workout, do hamstrings and calves). Each workout session should take between 45 and 60 minutes to complete. Doing different moves in all three workouts for the week. Then after six weeks, try upping the weight.
If you are trying to lose weight and build muscle, you should include cardio 5
days a week with the strength training 3 times a week. Following the same rules as above. Always do your cardio after your training so you have the energy for lifting.
Don’t forget to stretch after each workout ( NOT BEFORE ) because stretching cold muscles can cause injury. This will help lengthen the muscles to make you look long and lean.