Just to be healthy and fit without too much effort.
There's 2 parts:
1. The Workout:
For you, you want to build some muscle (which will help you burn more calories at rest) and lose some fat.
Something along these lines, you need not spend more than 30 minutes to 45 max in the gym
I'm still appling a one thousand concentric with 2 to 4 thousand eccentric with drop down to stimulate type II muscle twitch hypertrophy and to hit fast and slow twitch muscle fibers while minimizing injury. What this means is mid range weight. People say FIT is King clothes, well FORM is king in working out, not your ego.
Intensity is high, using Ipod Nano with various 'high energy' music. workouts are short 30 to 40 minutes max.
Day One: Chest/abs/calves
Day Two: Shoulders/abs/calves
Day Three: Cardio
Day Four: Back/abs/calves
Day Five: Bi/Tri
Day Six: Cardio
Day Seven: Legs
2. The Food Plan:
I suggest you snack often, eating every 3 hours however you must pay attention to SUGAR first, Fat content second. NO Junk food unless she's hot and wants some.
I would eat a minimum of 6 times a day, there's loads of reasons why you want to to this but just do it. Yes, eating more frequent helps you lose weight, and also helps you from binging at only 3 meals. But it's got to be low sugar, high fiber healthy food!!! Not crap! You can't put crap into car clothes etc and expect it to run or look good same for your body!
I'm eating 6 to 7 times a day. Mostly 40 P/40 C/20 F
I would but some
These supplements are cheap and HEALTHY!!
WATER: Most people don't drink enought water, It's easy, just drink at least 3 big glasses a day you'll feel better.
(yes, you need fat, but healthy fat, to help you burn fat, and a host of other reasons) and it would probably help your sorry ass liver http://www.evitamins.com/product.asp?pid=1902
: one thing the US and college kids don't get enough of usually is Fiber.http://www.discountanabolics.com/p/VP31
High fiber diets are now recommended by the National Academy of Sciences, the National Cancer Institute, and the Food and Nutrition Board.
"¢ Fiber relieves constipation by making the stool bulkier and softer.
"¢ Fiber stops diarrhea by absorbing excess water in the stool and, therefore, helps minimize colitis.
"¢ Fiber helps relieve hemorrhoids, diverticulosis, discomfort and IBS(Irritable Bowel Syndrome).
"¢ Fiber provides protection against gall stones.
"¢ Fiber helps heal and prevent ulcers.
"¢ A high fiber diet helps control weight, reduce cholesterol and control blood sugar.
I can go on but just
1. Make a plan get a smartphone or planner
2. Implement the plan
3. Post pictures of your sorry ass so we will make fun of you and force you to improve yourself
If you want an even quicker and easier non gym at home workout this is actually a decent all over program:
You should be able to handle this, if you can't there is no hope for youhttp://www.amazon.com/Minute-Workout...1774551&sr=8-2