Generally, I will exercise nearly everyday of the week for at least 2
hours or more. I have a pass for a recreation center that I recently
renewed. I barely went during my first membership length (A full year).
As a matter of fact i've had my recently renewed rec pass for just one
month and have already went more total then I did the entire duration of
my last rec pass. With that said, I go to the rec everyday from about
12pm-2 or 3pm. This is what I do while im there:
Treadmill for an hour or more.
I do intervals with walking/running/jogging.
Walk - 3mph for 4 minutes
Run - 5.5 to 6mph for 3 minutes
Jog - 4 to 4.5mph for 3 minutes
If you're new to running, you may need to take it more easy, and maybe extend the time on walking.
For strength training I generally use every weight machine available for an overall strength workout. Your local gym will have all types of weight machines that focus on nearly all muscle groups in the body.
I do 2 sets of 10 reps on each machine and go through it twice or more.
be sure to take short breaks between machines to avoid pulling/straining or other injuries. Also weight varies with each person. I usually leg press 500 pounds about 30 times. Not everyone is going to be able to do that. When you choose weight, pick something that you can do, but that also requires effort and sweat to get done. Start out light to get the feel of a machine, then progress up when you feel you've got it down.
As for eating while on a weight loss adventure, it's really not hard. You need to greatly cut down your current caloric intake for results. I used to eat 2500+ calories a day. Now I no longer intake more than 1500 calories max a day. Although It can seem that way. You don't always have to spend hundreds on health-focused foods. although that's nice, it's not always convenient. It's really quite simple on paper. Avoid fast food and junk foods and absolutely cut out soda, even diet ones. Usually anything high in sugar, sodium and carbs should be avoided. It's best to eat lots of vegetables (go for frozen vegetables!), Fruits can work as great means of desert, Progresso and Chunk soups work good for quick fixes for a meal. You can also look into healthy recipe cookbooks. Also when working out with weights it's important to intake lots of protein. I personally like Beef Jerky as an easy fix of protein. Peanuts work pretty good as well. Typically as long as you're putting in good effort with your work outs, you have open options when it comes to eating. You need to make water your absolute primary drink. If you need flavor occasionally, go for 100% Juices or try the V8 blends for flavor fixes that benefit you unlike the empty calories in soda.
A good plan for anyone struggling sticking to better eating should try using the system I use for staying motivated. For every 5 pounds I lose I reward the effort with any food I choose, health factors aside. Get some fast food of your choice. I personally like to celebrate with some Taco Bell and a Pizza. You should do your reward eating during days off on workouts. like if you relax on weekends get the food Saturday, recover Sunday get back to better eating, and get back exercising first thing Monday. You won't gain any weight from doing this if you stick to a solid plan and you stay motivated by rewarding your hard efforts. Very Effective.
Im no dietitian, but these ways have worked for me.
I have a weigh-in upcoming the first weekend in April, on the 3rd. My last weigh-in was at 322, coming down from 328 in a two week period.
I now hope to be 320 or under at the next weigh in.
*A side note for those trying weight-loss. Weigh-In only once or twice a month. Weight fluctuates and doing it often can be misleading and demoralizing.