First follow this step by step guide!
1) Get the olympic bar,
2) take off all the weights,
3) Hold it like a spear firmly, gripping it firmly,
4) Locate your trainer,
5) Tell him there is something behind him and to turn round,
6) Lodge the bar firmly up your trainers backside
Then inform him that you did this because he gave you such slipshod, abysmal advice! I hope you don't pay him.
That's all i have to say about that. With respect to your weight loss, all it takes bro, is a bit of dedication. And from what you have posted, you don't lack that. Just keep your eye on the prize and keep going. You will lose the weight.