What are the best ways to lose body fat and gain muscle?

I have 10 weeks to get into shape. I am not fat but have a little "puppy fat" that could do with going. Other than that i need to get toned up. 1) What exercise to i need to do in order to acheive toned pectorals, biceps and abs. Please be as specific as possible. 2)What foods shall i be avoiding... show more I have 10 weeks to get into shape. I am not fat but have a little "puppy fat" that could do with going. Other than that i need to get toned up.

1) What exercise to i need to do in order to acheive toned pectorals, biceps and abs. Please be as specific as possible.

2)What foods shall i be avoiding and eating. Is it true that carbs are not good for trying to get toned?

3) How many hours a day/ trips to the gym a week should i be doing?

Thanks in advance
Update: I am male, 20 years old
4 answers 4