your cardio machines are going to help most with weight loss, such as the rowing machine, stair masters, treatmill and eliptical. I generally start with the eliptic to get my heart rate up (generally between 20 to 25 minutes) I follow that with weights. I work under the premise of using less weight but getting more reps. I will do 3 to 4 sets of 12 reps varying my weight works from biceps and triceps, then shoulders and chest and then laterals, abs, back and legs. I also do inclined sit ups with every workout along with hanging knees to chest. After my weights I will get on the treadmill for the last 30 minutes gradually increasine the incline then alternating a walk/run. I will walk 5 minutes (to get my heart up again to the 130 bpm area) then run 4 minutes, then walk 5 minutes (increasing speed and incline) then run 4, walk 5 run 4 walk 5. when running I lower the incline to 1.4. As far as what to eat is a very vague questions. The key is to focus on the amount of protein and dietary fiber(carbs) you consume, and avoind trans fats. I limit my self to beef to once per week (give or take) but eat as much fish and chicken as I can. (salmon, tuna, tilapia, cod, haddock, baked or pan fried in olive oils. Eliminate all Soda and sugary snacks! Increase you fruit and vegtable servings to 5 or more per day. Eat a lot of fresh apples, pears, bananas, oranges. Aviod fruit juices as the contain an abundance oif sugars and often lack the fiber you want from foods. When shopping for foods focus on the nutriental information. You want to focus on amount of protien (you want about 65 to 90 grams of protein per day) and then look for you net carbs (Total carbs less dietary fiber equals net carbs) your carbs shouldnt be any more than 25-30 per day (this is where sugars will kill you. Be sure to start your day with breakfast eggs, oatmeal, fruit, greek yogart (higher in protein lower in fat and carbs).
