• Warm-up with 10 minutes of aerobic activity before you begin your workout.
• Train your whole body (upper-body, midsection, and lower-body). This will help to prevent injuries and improve your overall body composition.
• The intensity of your workout should increase your heart rate as well as the demands placed upon your muscles. If you push yourself, you will shock your muscles, forcing them to adapt and grow. Ask Rob about decreasing the amount of time between sets, using drop-sets, or tri-sets.
• Vary your routine monthly. This will keep your muscles confused and forced to adapt to the changes you demand upon them.
• Monitor your progress.
• Allow your body to recover fully with 4 days of active rest between training a particular body part.
• Sleep at least 8 hours per night.
• Do aerobic activity (run, jog, bike, step, elliptical, etc.) at least 3 times per week for 30 minutes or more.
• Hydrate your body. Drink between 8 to 12 glasses of water per day.
• Eat right. Avoid fried foods, desserts, or fast food. Keep baked carbohydrates (bread, pasta, etc.) low and protein rich whole foods like egg whites, chicken breast, turkey breast, and tuna high. Don't forget fruits and vegetables are an important part of your diet. Eat as much of these as you like.
• Eat five to six small meals throughout the day.
• Cool down and stretch after every workout.

You may want to hire a personal trainer to get you started, get you over a plateau, and keep you motivated to reach your weight loss and fitness goals.