getting stronger ( increasing muscle) will help you lose weight. the more muscle you have the more calories you burn. start with one set of 10-15 and work your self up to 4 sets of 10-15 for each muscle in your body. dont forget cardio to keep your heart and lungs healthy and a good 60 second hold on all stretches at the end. stretching keeps you flexible, reduces the risk of injury, helps reduce soreness and also increases strenght gains by 20% more than you would from lifting w/o stretching. good luck