Opinions on my workout routine?

[GodHenry]

My goal is to lose weight and gain muscle in my arms and having a bigger chest.

Also I'd really like to lose my belly fat.

Run every 3 days, 10 min each.

Weights for 5 days and rest 2 days.

Ab workout every 2nd day.

Tone up legs for 6 days.

Walk everyday for 1 hour.

20 min cardio for 6 days.

Sunday rest.

I'm really confused, I'm trying to lose weight but gain muscle in my arms and upper body, could I possibly achieve that with my routine.

[Dominique]

A few comments:

- you cannot "spot-reduce" fat: for fat loss to occur, you need to be eating at a deficit. Belly fat is often the last to go.

- ab exercises may strengthen your abdominal muscles, but they won’t "melt" the fat in that region

- abs are a relatively small muscle group, so your time would be better spent on larger muscle groups, especially with compound exercises that work multiple muscle groups at the same time (including sometimes your abs)

- you can "spot-gain" muscle (up to a point), by focusing on exercises that work the particular muscles you’re interested in: for instance, curls for biceps, or raises for calves. However, you seldom see anyone with huge arms, but small shoulders and a weak back. In order to be able to do curls with heavy weights, you also need strong shoulders, a strong back etc. Hence again the benefits of compound exercises (as opposed to isolation exercises).

- losing fat and gaining muscle have opposite requirements (caloric deficit vs. surplus). If you are very skinny, your priority should be eating more and building muscle; if you carry a lot of extra weight, it should be fat loss. 

[vineviz]

I agree with the comments made by @Dominique, with one exception.

There is some clinical evidence that increased aerobic workouts can specifically reduce visceral fat, which is one of the two kinds of fat that people call 'belly fat'.

All else equal, if your goal is reduce belly fat then maintaining a caloric deficit AND an enhandced cardio workout would be the recommendation. You might be able to achieve a reduction in belly fat without a caloric deficit if you are increasing muscle mass elsewhere, but you should still consider (and consult your doctor) about doing more aerboic activity.

[Dominique]

I viewed visceral fat more as fat "deep inside", around your organs, as opposed to subcutaneous fat, "visible" fat just under your skin, the kind of fat that prevents your muscle from being "defined". There are certainly organs under your (lower) belly, but there are also some higher up in your mid-section. And almost everyone has some level of subcutaneous fat in their belly area. For instance, I have a relatively flat belly (no visible "beer belly" with clothes on), but I do have a fair amount of subcutaneous fat that I can pinch on my lower belly.

I’m not sure what you mean by "enhanced cardio workout", maybe HIIT (high-intensity interval training) style workouts? Some studies show HIIT cardio would be more efficient for fat loss than LISS (low-intensity steady state cardio. I personally think the caloric deficit is still the main driver for fat loss, but cardio (of any type) is a good way to help create the required deficit.

[vineviz]

You view of visceral fat isn't far off. It is below the muscles (e.g. the abdominal muscles)  whereas subcutaneous fat is stored between the muscle and the skin.

But an excess of either/or can cause the appearance of a 'fat' belly. Without examining the OP, it's hard to say whether their 'belly fat' is visceral or subcutaneous, but odds are that it is some combination.

The research I was referring to found that, given a certain caloric deficit,  increasing the amont of aerobic exercise reduced the amount of visceral fat as compared to strength training (i.e. lower heart rate workout).

I don't have the study handy, and I'm not sure the effect is strong enough to build your life around, but as a general rule more aerobic exercise will help reduce visceral fat.