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If you're doing strength training, rather than endurance, it's extremely difficult to measure how much effort you're putting in, as it's over very quickly compared to the rest period. Pl.us the main caloric benefit will be found after a few days, not immediately in the exercise as with cardio.
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Every other day - except make sure you are lifting quite a bit of weight, small cardio weights do not need a day off. A good program to start out is Starting Strength, it's great at quickly adding muscle to help raise metabolism. http://newbie-fitness.blogspot.com/2007/06/starting-strength-style-workout-take.html
