help!! im a workout beginner

[Swimmer]

I need to loose 40 pounds. and i got a gym membership at a place where their is only a pool some weights and afew excersise machines.
what do i do?
how long on each machine should i go for and how long should i swim for? etc etc.....
im planning on going 3-4 times a week.
please help me i need a plan!

[NBS 4life]

Ok heres what u have 2 do.

1) dont worry to much about the weights at the moment what needs to be done is cardio. Aerobic activity makes u breathe faster and fat needs oxygen to burn. So do some swimming in the form of interval training eg : swim two laps at a reasonable stroke not to fast not too slow and then rest for a period before doing more.
2) Eat well and keep a bottle of water not fruit juice not supplement at the end of the pool so u keep hydrated. A good way to check hydration is pinch the skin under you eyes and if your eyes go blury your under hydrated.
3) another important thing in losing weight is variation depending on the pool see if you can run a few lengths as well.
4) although this is very simple it works.
5) WEIGHTS ARE IMPORTANT (just before everyone gets mad at me) just look in the beginners section tonnes of info on weights in there.

This is close to what i did except i walked to the gym and so on.
I was 5'10 and 105 kgs and now ive trimmed 10 kilos and still going just go hard and do your best.

[Pelon]

There are three components to a successful fat loss program:

1) Strength Training - Focus on major muscle groups and compound exercises (bench press, leg press, military press, deadlift), don't worry too much about isolation exercises (bicep curls, calf raises, triceps, etc.). You can add those as you progress. Do 1 to 2 warmup sets at an easily manageable weight and 2-3 sets of 8-12 reps at a rate that brings you close to muscle failure. Concentrate on using good form even if it means using 5 lbs dumbells next to a guy who is using 100 lbs dumbells. It isn't a competition. To start with, your routine should take 30-60 minutes to complete.

2) Cardio Training - You should exercise at least 30 minutes per session with up to 6 times per week being desirable. Unless you are a strong swimmer, it will be hard to swim long enough to get a good cardio workout. Consider adding walking or time on an exercise bike. To truly maximize the value of your cardio workouts, you need to know your heart rate. A heart rate monitor is the best way to keep track of this.

3) Diet - More fruits, vegetables, whole grains, and lean proteins; less processed foods and saturated fats.