If you are working out you need to create a calorie surplus in order to meet your extra requirements.

Several factors will influence the time it will take you to develop your body into the shape you want: your genetic inheritance being the most important factor followed by your lifestyle behaviors.

When I refer to genetics as the main factor it doesn’t mean however that not everyone can achieve the body shape they wish; it is just that some people will take longer and have to work harder than others with a better genetic inheritance.

Fortunately, there is a lot of scientific information geared towards helping you to overcome this obstacle.

When you are fighting a cold your body is experiencing high stress levels and since working out increases stress levels it will make it even more difficult for your body to overcome this state.

Sleep in, if you can, and make sure that at least the symptoms are gone before you return to your work out routine.

It all depends on your specific goal. If you are looking to improve your strength levels then lift heavy enough to be able to perform from 3 to 6 reps, maximum.

If you are hoping to add lean muscle mass, perform sets that allow you to do from 8 to 12 reps, maximum.

If your main goal is to develop endurance using weights as resistance then go from 12 up to a maximum of 20 reps

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First, let me make it clear that you do not develop your abdominal muscles, you already have them however, it is the layer of extra fat that does not allow you to see them.

In my opinion and by personal experience I know that doing abdominal training first can diminish your overall strength and negatively affect your work out intensity since your abdominals are "the centre of power" and where all your lifts are anchored.

Given that you are lifting a resistance heavy enough to justify it; yes you can,

The one important thing to keep in mind is that you have to exert the momentum throughout muscular tension and keeping the muscles engaged at all times.

I have always believed your muscles are the ones to be called upon as a means of support and stabilization; not devices that give you a false sense of security.

I do not personally think performing your lifting exercises on a ball is particularly better.

I think that by doing most of your training on the ball, you will become good at training on the ball.

I do believe, however, that the ball has its merits and using it can enhance your work out by optimizing the neuromuscular pathway and this in turn; will improve your lifts.

Contrary to popular belief, I do not think that the stability ball is the best core training device. I think you would be better off doing, for instance, a one arm standing dumbbell shoulder press, which will call upon your core muscles to be used in a more functional way.

Since your legs are what a concrete foundation is to a building, it is not be a good idea to overdevelop your upper body while disregarding your lower.

Besides, you can never be sure that you won’t have to bare your lower body and a well proportioned body is not only stronger but looks more aesthetically pleasing as well.

Weight training does burn fat but mainly in the long haul through increasing your lean muscle mass and speeding up your metabolism.

This is the furnace where calories are burned at all times, even when you are watching TV.

It all depends on your specific goals. If you refer to using cardio as a fat burning tool, then my suggestion would be to do your cardio after the work out.

At this time your glycogen stores will be somewhat low, which gives you a window of opportunity to access fat as an alternative energy source while doing cardio activities. 

However, you should not overdo it since, you may end up burning muscles as well.

You can lose weight quickly by doing long cardio activities and hard dieting however, it will not be long lasting.

Once you return to your normal eating habits your metabolism will be slower than before and inclined to store more fat.

In addition, your body shape will not really change. Your body will be smaller but it will still keep its original proportion because, you did not take the time to work on developing lean muscle mass which is what brings up the overall shape.

The ideal workout routine is to combine the two main fitness activities.

They involve muscular and cardiovascular training.

According to scientific data, an optimal length of time to perform a work out is 45 minutes.

Given that you work out at a high intensity, which you should, at around the 45 minute mark, your energy stores will start running on empty and an attempt to push beyond will override the positive hormonal response needed to improve.

Regardless of your genetic background you are still hormonally equal to the genetically gifted people and since your body changes through hormonal reactions you can create the stimulus to initiate these reactions and therefore, the stimulus to change.