I have an arm work out, in theory, but I don't do it often enough, I'm always rushing to get out of the gym before traffic gets bad on weekdays. When I do it, I do 3 sets of 12-15lb with moderate weight, plus 3 sets of modified push ups. I do all my stuff on machines, an anti rotation pulley exercise for triceps and a seated rowing pulley thing for other parts of my arms.

I have noticed a slight bit of difference in my arms, but I'm not sure how much is from weights vs. weight loss. I am purposefully losing my weight gradually [goal is 1 lb per week] at a slow rate, in an attempt to help my skin recover as much as it can-- I don't know if that will be successful or not. My arms are noticeably smaller though.

I lift weights in the fall & winter, but primarily run & cycle the rest of the year. Weights definitely help with strength and muscle definition. I maintain core and upper body year round by doing at least one strength training session a week. I do more weight and less reps in the fall & winter, and more reps less weight in the spring & summer. You should try it, but take it easy, slow and steady is the best way.

Weights build lean muscle and will give you added strength. I think cardio burns more calories in a shorter amount of time. My opinion is to do both. They are both beneficial but in different ways.

I have been doing a mix of (45 min-60 min) daily of the treadmill and top it off with 15 min on the recumbent bike or a 15 min beginners dumbell workout (alternating days).

I was talking calorie burn, sijomial, this is what I concentrate on mostly.. im not really up on all the techno stuff.. basic that me smile:
You certainly know what your talking about. What do you think would be good for me to do? any advice welcome...

Thankyou sijomial... I very much appreciate you taking the time to reply & advise me.. I will try & incorporate both cardio & weights... let you know how I get on..

More or less what POHarry says. Three yrs ago I took on a personal trainer to help me lose weight. She had me doing cardio 3 x week and weights on alternate days (i.e. one rest day per week). The weight programs were constant motion, no rests, very intense. Here's one of the progs for example:

10 minute warmup on a rower
10 - 12 reps of 3 sets chest exercises (e.g. dumbbell chest presses, pushups, flyes)
10 - 12 reps of 3 sets back exercises
Bench exercises: 10 genie squats, followed by 10 squat jumps, followed by 10 one legged squats (each leg)
10 - 12 reps of 3 sets shoulder stabilizing exercises (this was because I have bad shoulders that tend to pop out)
10 - 12 reps of 3 sets shoulder exercises (She had me do some of these while standing on a bosu... think core)
Bench exercises: 10 step ups each leg, followed by 10 step ups with knee to chest, followed by 10 jump ups onto bench
10 - 12 reps of 3 sets triceps exercises
10 - 12 reps of 3 sets biceps exercises
Bench exercises: 10 burpees, followed by 20 mountain climbers, followed by 20 bench hops
10 - 12 reps of 3 abdominal exercises (e.g. twists, wood chops, med ball, whatever)
Cool down and stretch.

This took about 50 - 60 min. Heart rate was always up. None of this sitting around, contemplating the universe between sets

I lost about 30 lbs in 4 or 5 months. I should add that she told me about this site and that i was to track my food (she wanted me to keep my cals at ~ 1800/day). It worked.

But stuff happens, and now I'm back at it again... sigh.

Thanks for all of the info guys!

sijomial - I also have a problem with degenerated discs and I was wondering if you could offer me some advice on how to improve my weight training program. I have just recently recuperated from my back problem and I'm looking to restart my training. In my exercise room I have a universal machine, some free weights and dumbbells, heavy & speed bag and a treadmill.

Yes, I have both free weights and a weight machine.