Howdy, You can follow this beginner gym workout plan for weight loss and toning for both men and women. Your diet should be right and your workout should be effective then you will see good output other wise exercises like painting without paint.
Always use weight which u can handle without support and try to go for maximum repetition if u wants to build good endurance. You can follow this program for 8 weeks To 12 Weeks It up to your Fitness level. But you must follow this program for 6 weeks.
You must learn about proper warm up and cool down after workout. click on names to find How to Warm-up before workout? and How to Cool-down after workout?