Could I do this (the weight loss part) too? My 30th birthday is this year and thus, a new goal has been born.
If you are a beginner, start out slowly. Exercise at a moderate pace for about 15 minutes, no more than three times per week. Keep your heart rate around 130-140 beats per minute. Eventually your goal will be to work up to 30-45 minutes of moderate-high intensity cardio 3-4 times per week.
* To lose bodyfat you must eat fewer calories than your body burns off, so EAT LESS -- but you must NOT starve yourself, otherwise you will lose more muscle than fat!
* Start eating 5-6 meals per day (space them out to about one every 3 hours). You are eating more often, but not necessarily more.
* Increase your protein intake. Without protein your body cannot build new muscle. Protein also helps to increase your metabolism -- which burns calories.
* Increase you water intake. A good formula for this is to multiply your bodyweight by .66 to get the required number of ounces per day.
* Keep your workouts under 75 minutes.
* Concentrate on compound exercises that work the large muscle groups.
* Use moderate to heavy weights with low reps, rest 2 minutes between each set.
* Do only 2 (maximum 3) exercises per body part.
* Train no more than 3 times per week, working each body part only once per week.
* Include some form of cardiovascular activity in your program. This will not only help to burn calories, but it will elevate your metabolism for hours afterwards
* Perform aerobic exercise 3-4 times per week