Modern Gym


To reach your goals with exercise you need to train regularly and stick with it because results will show slowly but surely after time and effort. Consistency is key to getting the results you're aiming for.
My advice would be to train up to 4 times a week with different genres of workouts ie, one cardio, one upper body, one full body, one strength and stretch. 
Another thing to bare in mind is the size of your weights, you will hear me say a lot that in my interval training that its all about progressive overload and that you need your weight to challenge you, but you still need to be able to execute the exercise with good form.