Couple things!
Who looks healthier a sprint like Carl Lewis or a distance runner from Kenya? Don't over do the cardio 20 min 3 times a week is about right!
Water, water, water, and more water. Hydrating yourself before a workout is key and when you drink water you don't get urge to snack as much because you belly is full.
Don't forget breakfast, try turkey sauage and low fat cottage cheese. Both are high in protein and low in fat. Cottage cheese is hard at first but try getting the ones with fruit.
After a work out, natural sugars are the key to keeping your body from eating your muscles alive. A light protein like tuna is good before and a power shake of some sort after.
The first couple of weeks I would suggest machine circuit training. One set of 10-12 exercise covering the whole body doing about 18-20 reps. I could never get thru more than a circuit and a half before I felt sick. Using machines will help prevent you from hurting yourself early on. Once your in some form of shape, go almost exclusively free weights.
If you are looking for a good book as a guide, check out The Testosterone Advantage Plan : Lose Weight, Gain Muscle, Boost Energy by Men's Health. It's a good guide but hard to live by.
The Testosterone Advantage Plan : Lose Weight, Gain Muscle, Boost Energy
Ok, more than a couple!
-Andy
