I'm not looking to loose more than 30 pounds, but I would like to replace that (some percentage anyway) with muscle. I used to excersise regularly back when I was in the Navy, but I never developed any kind of routine beyond x situps and pushups, 1.5 miles in 11 minutes. Couple of things have changed allowing me to actually get to a gym. So I would like to develop a regular workout routine. Any advice would be helpful. I'm looking at 3 days a week to start. Ideally I would like to do a combination of everything (standard cardio, swimming, and resistance) each day. Realisitically, I don't even know if this is the best way to do it. My overall goal here is better health, but I would like to improve my overall endurance and strength. I pretty much have the cardio covered, I just need to know if I should combine it on the same days as weight training or not. As for weight training, I'm mostly concerned with upper body. Any suggestions would be helpful.