Hello,

TO BACKUP METADATA

There are a couple of ways you can do this

If you want to just backup the metadata you can do it using the Force.com IDE

Steps after installation

1) Create a new force.com project

2) enter your credentials for Source ORG (you may need your security token if you're accessing this outside your whitelisted IPs)

3) Select Appropriate ORG (Dev,Sandbox,Pre-release, Production)

4) click next ; Select metadata and select all and continue (this to get all metadata , you can choose what to back up too)

5) patiently wait till everything downloads

you'll have complete back up of your ORG's Metadata

but not your DATA

alternate approach to backup metadata is ANT Tool :  link2 . This gives more flexibility when deploying/saving metadata, but it's a little more complicated to configure, and you have to manually write the package.xml file(tell him what to retrieve). I use it for moving code across unrelated instances when packages are not available. 

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TO BACKUP DATA

There are two approaches that come to my mind 

1) You can do a full export of your ORG's Data using the DATA LOADER tool . you can download the Data Loader from the Setup menu, under Administration Setup - Data Management

Read more here 

2) Use external tools like DBAmp which we use. 

hope this helps 

Mark it solved if it does.