First you need to fill your kitchen with foods in their natural form such as whole grains, eggs, low fat dairy, vegetables, poultry, fish, lean meats and healthy fats like nuts, seeds, olive oil and avocado and fruits. Consuming natural foods helps keep you feeling fuller longer with fewer calories. Eat five to six small meals per day that include a serving of protein and carbohydrates. That's complex carbs!! Eating every three to four hours prevents dips in blood sugar levels that can trigger hunger and overeating.
Do full-body strength training workouts to develop lean muscle mass and increase metabolism. Perform exercises that recruit every large muscle group such as lat pulldowns, biceps curls, triceps press, overhead shoulder press, lunges and push-ups. Execute each exercise for three sets of 15 repetitions.
Train your biceps, triceps and shoulders in a separate workout once per week to build muscle in the arms. Include curls and rope curls for biceps, triceps overhead press, triceps dips and triceps kickbacks for triceps and front raises, rear flys and lateral raises for shoulders. Perform each exercise for three sets of 15 repetitions.
Perform 30 minutes of cardiovascular exercise five days per week to burn off fat. Jog on the treadmill, take a group fitness class, step on the stair climber or ride a stationary bike. Switch up your cardio choices with each workout to keep your body guessing.
Stay away from processed foods that have little nutritional value and are high in refined sugars, trans fats and saturated fats and sodium!
Get the OK from your doctor first!
Just to make my usual emendation to Gymdandee's everyone is the same responses, what works for one won't necessarily work for another, and there is no proven exercise or dietary routine that works for everyone, or even a majority of everyone. There are as many programs and diets out there as there are people trying to sell what they do as the truth. What is probably true i that if you have a problem are that is probably an area to put more focus on in your exercise, but that's assuming you're capable of doing exercise. Nobody can tell you if you lose body fat that it will come off your arms -- but you can tone your arms by doing focused resistance training on them. They might not look perfect, but they will look better. As for this eating several small meals a day, that probably suits some who have infinite time in their day to do it, but for others it probably just makes them really really bloated. It just depends on the person.
"what works for one won't necessarily work for another"
If one doesn't try a routine then you wouldn't know if it works! Should I list every type of routine? med/help doesn't give unlimited space! I don't see you giving any other option. So what you're saying is don't try anything.
No, I don't say don't try anything, but I also don't presume to be able to tell someone what's best for them because I've seen so many "proven" routines fail over time. I've come to believe that we all just do the best we can and hopefully what we choose won't come around to haunt us a few years down the road. I'm always, therefore, suspicious of the latest fads, but suspicious isn't the same as saying don't try them. You tell everyone to do what you do, and we have no idea if what you're doing is serving you well -- we won't know that until the end of your life when we see how you did compared to others. You've already had a bunch of health problems in your life, and I've had my health destroyed by a medication that was supposed to be of help to me. As for nutrition and exercise, man, the thinking on this stuff changes so fast you can pick up any journal dedicated to this stuff and find several completely contrary "expert" opinions. I have no problem with people trying things, but there are a whole lot of things they can try and you keep telling everyone no matter who they are (because we don't know them) and what they're problem is to do the same thing. We've been through this before. I don't tell you not to try to convince people to do what you like to do, I just try to let them know in case they don't that what you do might not work for them and that doesn't mean nothing will work for them. The best weight loss diet I've ever seen is macrobiotics -- those people are thin and have a tremendous amount of energy! -- but I don't push it because I don't personally believe in it for other reasons (mostly it seems to make people nervous and judgmental). I think the best thing you could say is tell people there are options out there to make changes and advise them to do their own research and come up with their own program based on their own preferences of lifestyle. But I wouldn't presume to tell you what to tell people, but you've got to know that if you tell everyone to do the same thing someone will probably offer other advice.
People post on these forums for advice! I'm giving advice and if it doesn't work for them my guess is they will post again for more advice. As for my health problems I didn't cause a brain tumor! My knees being replaced was because I did interval running for many years ( that was a NO NO). You don't see me recommending interval running. As for my 2 genetic factors It's genetic nothing I could do about that! and as for the slipped epithphysis that was from being physically abused as a child. I'm turning 70 and workout 5 days a week.
I think you need to go back on your meds!
What's going on with you? This is the second time you've taken personally something that was just me offering the notion that there are alternatives to what you recommend. This isn't like you, and it's certainly not like you to get nasty and offensive with that last post. I'm getting worried about you.
No problem when you state about other alternatives! But what does that have to do with you stating i have health problems! The only problem that was caused by exercising was the interval running! Strength training and cardio that I do hasn't caused any problems.