RE: Weight Training To Lose Weight
yes eat more smaller meals as this keeps your metabolism up and burning fat. Dont 'drastically' drop your calories to start off with otherwise your body will think its starving and store everything as fat, very counterproductive, this is one of the main problems with 'commercial' diets. Unfortunately these things take time and setting unrealistic expectations have caused many a beginner to lose interest. You should aim to lose no more than 3lbs a week otherwise you will be burning just as much muscle as fat so while you may indeed fit into a lower dress size your overall appearance will be the same, if not worse, than it was before hand. Weighing yourself everyday etc is a recipe for disaster. Yes you can lift heavy weights withour getting bulky - bulk is mainly controlled through diet not rep range or % weight lifted. Lifting heavy weights also boosts your metabolism for up to 24 hours so its all good. As for rest, really it should be as much as possible as this is when your body actually changes.
If you are a complete beginner I would advise 2 days of cardio a week, either 30-45 mins walking or 20-30 mins very gentle running depending on your starting situation, and 2 weights sessions a week, again take it easy to start with, go light and learn good form before upping the numbers.