tbh at that height and at 96kg, you are not obese. you're just on the heavy side but you've already got the mass so why not use it to get stronger while trimming a little fat off the sides?

your gym routine needs a total makeover. i would suggest throwing in squats and deadlifts in there. for example. let's assume you hit the gym four times a week and so, the template would be:

day 1 - bench press
day 2 - deadlift
day 3 - bench press
day 4 - squat

set and rep ranges without too much thought would be 5 sets of 5 repetitions for each of the movements on each of the days. this does not include your warm up sets which should be about 3 sets of 5 repetitions at 40-50% of the maximum weight that you can move for one repetition (1RM). if you can imagine, your workouts on each of those days should have 3 phases ie. warm-up sets, work sets and the bonus round (really, it's just accessory sets). in your accessory sets, again keeping things simple, you could stick to the same movements as on the other phases but keep the weights at around 50-60% of your 1RM AND keep the lifts explosive (your form should still be good when performing the movement).

in summary:

3 x 5 @ 40-50% of 1RM
5 x 5 @ 60-90% of 1RM
5 x 10 @ 50-60% of 1RM OR 9 x 6 @ 70% of 1RM

this should kickstart some progress for you.

there will be a learning curve with the form for each of the movement so make sure you get that correct before you start adding more weight onto the bar.

You warming up on the treadmill like that is fine. For weight loss... *shrugs* You are burning less than 50 calories is your only on the treadmill for 7 minutes and at such slow speeds. Are you confusing your warm up with HIIT? Because you are NOT going to dramatically lose weight by walking 7 minutes.

Dude.... what rubbish are you doing as a bench press?

ONLY ONE THING LOSES WEIGHT: Burning MORE CALORIES than you CONSUME. Diet is your number one priority when you want to cut fat.

The reason weight training is essential is that you build your strength, you sculpt your physique, you have the potential to build muscle (which burns 10-20 times more calories than the same amount of fat) and it expends energy (meaning you burn calories doing it) too. So STOP bench pressing 10kg and get srious about training.

LIFT HEAVY. LIFT HEAVY OR GO HOME.

Seriously. If you want to prance about like a delicate lily and lift light weights that make me cringe, stay home.

Yes sit ups are pointless to lose tummy fat. The only way to lose fat is lose it. You rbody will decrease your fat from everywhere. Spot reduction is a myth. What situps, planks, and other core exercises do is strengthen and build core muscles.

Muscles you wont see unless the fat is gone. The fat is only gone if you lose fat from everywhere.

Read the link I gave you about estimating (unless you go take specific expensive tests to accurately measure how many calories you burn a day, everything is estimates - expect to tweak numbers on your own for best results) your calories a day AND figure your macros out.

http://forum.bodybuilding.com/showthread.p...21703981&page=1

Seriosuly dude. Cover the basics and don't buy into the bro-science spread based on nothing. Find out the science behind what works in our bodies.