Help I need a gym routine

[polealltheway]

I need to make a gym routine for fat loss. I can make it 2-4times per week depending on the week. Some days will be 45 mins only other days can be longer.

I also have a bad neck and shoulders, I hate running and the impact seems to make my back worse.

Would I be better to do mainly cardio?

All tips welcome

Fat loss is kitchen based mainly as natural fats help burn body fat. Exercise weight lifting burns more fat long after you leave the gym believe it or not.

Thank you for the tips :)

As my back and shoulders are hurting at the moment it is difficult to do arm weights how about leg weights instead?

Leg press, squats hold heavy dumbells or barbell on your back . Lunges and bulgrarain split squats again with heavy weights in your hands do 12/15 reps x3 if back and arms are hurting get a good instructor to help you with form .