There are a lot of fad exercise routines, and quite honestly a hell of a lot of B.S. about training, particulary on M.B.s.
There have in the past been some complete and utter idiots posting nonsense about training on the Dope, who obviously know nothing whatsoever about training, and who have have obviously never trained in their lives, so treat all advice with caution, even mine as you don’t know me from Adam.
You say that you want to lose weight and build up muscle.
Bear in mind that muscle weighs proportionally a lot more then blubber, so if you become a brick outhouse your weight will go UP.
We are all of us different, there is no one size fits all solution, but I’d advise concentrate on cardio vascular training, circuit training and running as your first priority, leave the body building stuff for much, much later, if ever.
Don’t set yourself over ambitious targets, its better to run a mile a day EVERYDAY, then run five miles once and then don’t bother again because it was too hard.
Always warm up for a fair while before training, and warm down after.
(I have had a hot bath at times in the past after training as a cheat and it seems to have worked )
If you don’t, you’ll get tireder quicker, out of breath quicker, during training, and no or an improper warmdown will mean you’ll feel stiff the next day and less inclined to train.
As your stamina increases as a relative novice you can do short routines more often rather then long routines just once.
For running, if you become puffed out after short distances, try running then walking, then running, and so on.
Make yourself run, (insert number here ) for so many lamp posts, then walk (insert number here ) so many lamp posts/light poles.
Make the number small at the start of your run/walk, gradually increase as the number as you get warmed up, and then gradually decrease the number towards the end.
When you’re truly fit you can go on for very long sessions, but thats in the future.
Personally at your stage of training, I wouldn’t bother with weights, but if you must, very light ones.
Vary your routines to stop yourself becoming mentally stale and bored.
Leave a good interval between eating and the start of your training session.
DO NOT BOTHER with special food compounds etc. they are at best useless, extra vitamins , minerals and protein wont make you fitter or train harder.
(The water soluable vitamins like vitamin C will be evacuated from your body anyway when your body has the right amount of it)
And usually they’ll they’ll just pile the pounds on while making you less healthy.
Unless you’re doing extreme training as in marathons excetra, the “sports drinks” are positively unhealthy.
Surprisingly the best rehydrate is skimmed milk, followed by water.
(Don’t drink chilled water, no matter how hot you get as its likely to give you a cough, though its good for rinsing yourself off externally DURING, but not after training.)
If you can, have a dump before you start, as your performance will be decreased if once the blood gets flowing you feel a need to evacuate your bowels.
Always remember that when you feel really tired, when it really becomes an effort, when you’re really gasping for breath, then thats when its working.
Don’t think, "Oh I’m knackered, I’ll never be fit "
The more often you get knackered the fitter you’re getting.
Even when you get very, very fit you’ll still feel exhausted as you up your game.
And finally, theres no magic exercise set that will make you fitter then other exercise sets, its the keeping on doing it that gets results.
The hype is all for people selling books and videos.
Good Luck, and let us all know how you get on .