Keep in mind I have over 30 years of training under my belt and over 20 years experience in training others.
I had a long layoff and was starting again as if from scratch.
I started with full body workouts...3x a week on non-consecutive days.
A workout would look like this:
1-leg squats
1-leg straight leg deadlift
1-leg calf raise
Push-ups
Pull-ups
Curls with a towell (using 1-leg for resistance)
1-arm triceps extensions using other arm for resistance
Upright row with a towell (using 1-leg for resistance)
I started with 1 set of 25+ slow controlled reps each (I actually started with 2-legs for squats, calf raise, and SLDL) and made it harder until I was down to 12-15 reps. After a few weeks of that I went to 2 sets and went through a similar progression....eventually I went to 3 sets...
I varied the movements, the pace (from slower to faster), the emphasis (either on concentric, eccentric, or isometric), the rest times, supersetted, did it as a circuit, etc, etc to keep the stimuli new every time.
Eventually I started using a resistance band gym-in-a-bag which I use to train some of my clients, and we all use when travelling.
This allowed sufficient variation to last a bit longer. It allows for roughly 5-60 pounds of resistance. It costs under $30 and is in a soft squishy bag that is about 9"x9"x2"!
However, I was a powerlifter and am still quite strong..so I have modified my resistance band set to accomidate in excess of 300 pounds for lifting.
I did this simply by adding Chrome handles and additional bands.
I lost fat and gained muscle...due to my combined diet, training, and rest routine.
The basic info for losing fat and gaining muscle is in this thread...
http://www.discussbodybuilding.com/For_Losing_Fat/m_111175/tm.htm