Regardless of what body type you’re looking to develop, in my opinion, all beginners should first work to establish a base level of strength.

Beginner Lifting Programs:

Starting Strength:

http://startingstrength.wikia.com/wiki/The_Starting_Strength_Novice/Beginner_Programs

or

Stronglifts 5×5:

http://stronglifts.com/5×5/

Do either of these programs for 6-12 months or until your numbers are around 225×5 bench, 315×5 squat and a 405×5 deadlift. Obviously different weights for different heights and people, but just as a general idea of what can be accomplished.

Powerlifters: Intermediate Level

Madcow 5×5:

http://stronglifts.com/madcow-5×5-training-programs/

Powerlifters: Advanced Level

Smolov (f~~~ing crazy russians):

http://stronglifts.com/how-to-add-100-pounds-to-your-squat-smolov/

Bodybuilders: Intermediate Level

http://www.bodybuilding.com/fun/wotw66.htm

Bodybuilders: Advanced Level

http://www.bodybuilding.com/fun/wotw42.htm

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General Advice:

For weight loss (In order of importance): Diet > Weightlifting > Cardio. If you don’t want to look like a long distance runner don’t do more than 60-70 minutes of cardio per day.

This is the best information I’ve found so far. Take it with a grain of salt, I’m not a personal trainer or an experienced lifter. This is the best knowledge my google fu has given me in six months of lifting.

The best way I found to loose FAT and GAIN MUSCLE at the same time is the stronglifts 5×5, running a calorie deficit, clean eating, and protein shakes.

I put on a s~~~ load of weight after my divorce, felt s~~~ and ate absolute crap.  Till one day I was diagnosed with diabetes at 115kg, it gave me the kick in the pants I needed.

I do things by extremes, so I got a full on home gym sorted out with power cage, smith machine free weights, cable cross over, and plate loaded machine.

I can tell you that all that gear is over the top unnecessary, but I train at home alone, so I’m happy to be able to perform such great variety of exercises in total safety.

I found I lost 20 kgs, in no time (3 months), mainly by cutting out junk food and soft drinks and switching to the protein shakes, then to keep the momentum going I started exercising.  Going for 40 minute walks every day at lunch time at work, and in the afternoon every day.

Then I started the weight training and although I gained weight, I was looking heaps better.  Bigger and harder muscles, I was feeling on top of the world.  Apparently exercise induces endorphin’s that, help keep you positive, happy and motivated.

Anyway, over the last 5 months, I consciously gave up exercise, to dedicate more time to studying, and what a mistake that was.  I lost motivation, feel depressed and all round overwhelmed.  Now to snap me out of my funk, I am starting the 5×5 again.

I also lost weight when I stopped working out but I lost muscle mass and put on fat.  I haven’t weighed myself in a while, but I know when I’m putting on muscle I weigh more.