There's more learned guys on here when it comes to the actual training so I'll just make suggestions regarding your Cardio/weights/nutritional plan(or lack thereof)
1....Make sure you get plenty of rest...or you're going to end up overtrained and hurt
2..Follow a nutritional plan..this is far more important that alot of people will have you believe....making sure to eat something (HEALTHY) every 3 hours to keep your metabolism up as its going to be taking a beating...no gimick diets work....If I were to recomend something to invest in....it would be Precision Nutrition
which is a website by Dr John Berardi....he makes designing a nutrition plan simple and easy to follow depending on your goals.....and you dont have to have a PHd in Human Nutrition to follow it....you can also find articles by him on the web if you're looking for free info
2 Key nutrition points I'd like to make are
(A)NEVER miss breakfast....as its just that...breaking from a fast, which is why its called the most important meal....and NO coffee and a muffin DO NOT COUNT.
(B) Make sure you have something in your stomach going to bed....people will tell you otherwise but by chosing a food thats digested slowly, you'll actually be doing your body good....a great food that fits this bill is Cottage Cheese as its Full of Casein and takes time for your body to break it down.
As far as cardio goes?
A good goal?
You should be able to run a 12 minute 2 mile, if you want to last a round in the ring.
The actual Training
When doing Cardio High Intensity Interval Training(Or HIIT, as you might have seen before) is far more effective for both burning fat and building your stamina than steady State Cardio. This involves as someone pointed out jogging with sprint breaks in between....so, it would look something like this
WARNING though...you CANNOT do something like this every day or you WILL burn out
Jog 5 minutes...sprint 1....repeat 4 times
Jog 4 minutes...sprint 1....repeat 4 times
Jog 3 minutes...sprint 1....repeat 5 times
Jog 2 minutes...sprint 1....repeat 5 times
Jog 1 Minute....Sprint 1....repeat 9 times....this is Hard...I do NOT suggest doing it unless you've actuall worked up to it
As for how a week of cardio might look?
we'll go with a Monday to Friday Split just cause its a typical week
Monday — Interval Training
Wednesday — Fast Paced — perform 20 minutes of continuous activity at 75-80% of your heart rate max.
Friday — Continuous Low Intensity — perform 50 minutes of continuous cardio at 60-70% of your heart rate max.
Forget the Jogging except on that last day of the week as it can be actually very counterproductive in the long run.
I hope that helps some
Now As for Weights?
I DO NOT suggest hitting the weights until you can at least do the following
50 uninterupted pushups
25-50 Pull ups
10, 1 legged squats.....dont worry if you cant though....I've trained some guys that can do the 2 leg version with 300 pounds and cant get a single one legged one.....just try
As for actual Weights?
I personally Like the Motto Keep It Simple Stupid (or KISS)
I'm not telling you to do weight/not to do weights but they can be very beneficial to your training.....the only thing being, you want someone that knows what their doing when it comes to lifting to show you how to do the lifts properly, as you can get seriously hurt performing cleans/squats/deadlifts....hell even the bench press as alot of the time ego beats out a persons wanting to do it correctly and they flare their elbows and hurt their shoulder.
Some things to keep in mind being....think about your goals....do you want to cut weight?Gain Weight? Maintain Weight but go up in strenght? because all are possible depending on how you organize your schedule
Another thing to think about is you want to be working out like a fighter....using sport specific workouts (generally full body workouts) is going to be far more beneficial to you than following a bodybuilder's program....no matter what your friend or the local personal trainer(whose getting paid to keep you as a customer....NOT to make you see results...making you think your work is done and wanting to leave) may say to you
Kinda hard to give anymore weightlifiting advice on here feel to email me
as I have a bunch of workouts for strength related sports on my computer...I just dont want to post whole spreadsheets here.....but again....I really cant emphasize not starting serious weights without someone that knows proper form to show you how to get the maximum benefits out of every lift....no matter what magical program you have ....