I've recently started a fitness website.
"fitoverfat" google search It I can't hyperlink yet.
Give it a look, you might find something that helps you with your fitness goals. I've got several workout templates to upload this week.
I built a cheap treadmill desk. Well I was lucky to find a sturdy high quality treadmill for $290 on craigslist. It really needs a powerful motor to move my weight at a slow walk for hours on end.
And I truly forget I'm still walking at 2-3 AM when I'm engrossed in a project. Which is far better than realizing I've sitting on my ass all day.
Most DIY designs involve building up from a treadmill that has solid near-horizontal handle bars. I'm tall enough (6' 4") that was inpractical so I just used some cheap wooden shelf frames adjusted so I have a keyboard shelf just a bit above elbow height (avoid carpal tunnel that way) and a monitor shelf just behind putting the monitor at eye level... I thought about hanging the monitor from the ceiling or wall to cut down on vibration transmitted through the wood floor, but I stiffened up the monitor stand a bit and don't really notice the little shake anymore.
The lower shelf keeps other items handy, and I can push the keyboard aside, and move up the bookholder for reading. Yes... books. I'm so old fashioned...
If I get more ambitious I'll cut off the top part of the frame and cover it in oak veneer... maybe... someday...
Whatever you do don't do any "get slim fast" BS. If you are losing more than a pound or 2 per week it get's dangerous to your health. Also, do not cut calories like crazy. This actually makes your body go into a survival type mode and your body will store more fat than usual. Basically, try to eat every 2 hours. This will keep your metabolism up and keep your body constantly working and burning calories. Keep a log of everything you eat. Measure portions as per the back of the box of things (a portion is about a closed fist worth of food).
As for exercise, depends on if you want to get built or just be in shape. Either way though muscle building is good. Having more muscle helps burn fat more quickly. Also, make sure you work out your whole body. Don't skip your back or whatever because you think your back looks fine already. My friend did that as your other muscles grow you need your back to support the weight. Same goes for other muscles.
Anyway, go to the gym, ask for help. Then when you get a routine try and do 8-10 reps before you can't lift anymore. This will help build muscle.
Don't forget to warm up before lifting. Just run for about 5 minutes. You need to get your heart rate up before lifting and get the blood pumping. OH AND DON'T FORGET TO STRETCH!
After the workout make a protein shake. You can pick up some good stuff at GNC or wherever. Ask them for help they will get you what you need.
Most importantly, don't be lazy. And push your limits. Just like IM. Apply your IM mind set to working out and you'll do just fine man. Also just like IM, make some friends doing the same thing. Your friends will push you and you will push them.
Anyway I'm just a beginner at all this stuff but I hppe this post gets you going.
Just try not to screw up your body with all the shit people take. Here is a very simple routine that's actually healthy.
Cut out simple carbs. Usually white things like sugar, white flour, rice, starchy things... Instead eat complex carbs like wholegrain.
Eat plenty of lean protein like chicken breast, egg whites, lean pork/stake etc.
Eat more vegetables and salads. Try eating 5 different ones every day. Go easy on sweet fruit as fructose is like sugar when it comes to dieting.
Finally, you need to raise your heartbeat for 20 - 40 minutes per day. Running, swimming, playing sports, jumping whatever really.
Now you will lose fat but when you do you will look like an Ethiopian. Start working on your muscles. Lots of weight x few reps = big muscles, Little weight x lots of reps = lean muscles. The more muscles you have the more energy your body will need to use to keep you alive so you will actually help the diet by working out.
The most muscle you will gain doing a body building routine with a flawless diet in a year is ten pounds and that's if you have good genes. A more realistic amount is 5 pounds of muscle per year.
I followed Scooby's workshop workout plan on his website and YouTube. Ate like a body builder and worked out like one for about six months just to prove I could do it. Got great results and did it with free equipment I got from a friend and a pull up bar my girl friend at the time bought for me as gift. After awhile I bought a curl bar and some push up bars, but that's all the money I spent on equipment. You'll get great results if you follow Scooby and it won't cost you much because he advocates using cost effective methods. Type Scooby's workshop into Google or look for him on YouTube.
But really if you don't want to be an amateur body builder and want to get healthy and lose some weight. Cut out the fast foods, energy drinks, and sodas completely. Fixing your foods, doing dishes, and cleaning are high energy stuff. If you drink alcohol limit the days you drink to one to two times spread out a month or none at all. Do fifteen minutes of some form of cardio every day. Three times a week do three sets of the most you can do with a minute break in between of pushups, crunches, overhand pullups, and underhand pull ups.
Do whatever it takes to stay focused during a workout. If working out at a gym keeps you from being focused because of all the people don't work out there.
If you there's a sport you like or some kind of recreation start with that. You're more likely to stick with something that you enjoy.
However if you do want to get a built body learn to love the routine. Don't think of it as one day you will have a built body and that's it! Enjoy the process.
Bill Phillips: Body for Life. In my opinion is the best diet/exercise combination. You don't starve - you eat well and the exercise part really works. Every time I pack on a few pounds I hop onto that routine and take it off.
I've lost 15 pounds in the last 3 months, I doing the SL5x5 workout (just google it I cant post links) and for the diet I used a very complete guide that rippedboddy dot jp has, you can also use MyFitnessPal to track eveything you eat!
Well, if you want to have a good diet, the first thing that you should do it is to schedule your day...
What I mean with this? You must know in what time you go to bed and in what time you get up. This is the first and the main rule for a good diet. The second thing is when and how much water do you drink (you can replace it with tea or yogurt). One of the great things for your body is if you drink 1-2 glass water on the empty stomach every morning. The third and the last is when and how much you are eating.
I can tell you from my experience. After I start to go (and get up) in bed in the same time, my life was really change it. Also the water was really help me to create a better immune system and definitely, after I change the time (every 7h) between any meal I don't have problem with my weight!