Noooo*... I have a gf.. but they make the site so much more fun... or something like that... >_>

*I was not the NiKKoM who asked trashleg to marry me on the vgchartz podcast... that was another NiKKoM...
<_<
>_>

Cycling and swimming are perfect ways to build muscle and burn a lot of calories. See if you can find any mountain bike trails near you and get a mountain bike. Or go roads with some hills. Switching up your speed and effort works better then going at a constant rate.

For inside and cold winters turn yourself into a ddr master. Workout mode on expert with 150 bpm songs can burn 500 calories in 30 minutes. Equivalent to 90 seconds of sprinting and 15 sec break to load the next song.

I know you have a gift for internet hilarity it is much appreciated. Got to give yah a long hard time!

Workout guide for beginners

there are videos on the site for proper form of the exercises(as well as other exercises if you would like to determine your own workout).  there will definitely be soreness if you are working out correctly, but its possible there was additional, unnecessary pain caused by improper form.

Nutrition is the first step to losing weight and feeling good.

You need to increase your metabolism and in-turn increase the amount of time for the state in which your body burns fat. I also recommend doing some interval training instead of pure cardio. Do exercises like berpes, mountain climbers, high knees, plyometrics from the P90X program, sprint on the treadmill for around 30 seconds and rest for 30 seconds, and I meant SPRINT, do this consistently times and you will really shed weight.

I strongly recommend 5 meals a day, but make sure each meal is well-balanced and proportioned. I'm 19 years old, 6 feet, around 155 pounds (a bit thin I know, but I used to around 190 a couple years ago) and I eat 5 meals a day. Here is what I usually have:

Breakfast - 9:00 AM: 1% milk with oatmeal (quaker natural) with 10 - 15 walnuts/peanuts and around 20 - 25 blueberries.

Lunch - 12:00 PM: tuna sandwich with raw veggies (green peppers, mushrooms, tomatoes) on whole wheat bread, or usually whole wheat pasta

Second lunch - 3:00 PM: fruit salad consisting of a variety of fruits such as cantaloupes, strawberries, grapes, and 15 or so almonds

Snack - 5:30 PM: banana or apple with some plain tofu or a small salad (no dressing)

Dinner - 8:30 to 9:00 PM: brown rice, chicken, vegetables such as broccoli, green beans, lentils, spinnage, etc.

I thank my mom for usually helping me out with all this food :D. <3 her

Well if you are very, very fat go out and run a mile a day. Go at a slow pace but do never walk. You'll be suprised how much a person can lose in 2 weeks just by jogging!

Other than that you sort of just have to power through. Push ups, sit ups, squat jumps and the jump rope are great low calestetic workouts. P90X kicks ass, so maybe it's not the best place to start, lol.

Also remember that diet is also very important. Whole wheat, lean meats, veggies, fruit, and the less fast food the better.

Simple.  Only drink water and find a DI to scream at you.

Exercise is best when comprised of both weight training and cardio. A good start could be a full body program three times a week with focus on compound exercises for the biggest muscle groups topped off with 30-45 minutes of cardio two to three times a week, preferably interval training, it allows higher intensity which in turn heightens the effect and reduces the need for hours and hours of running. If you want more info on good compound exercises and interval training, there is a lot to be found around the web.When you run, mind the shoes and surface, if you're a bit heavy and keep running on tarmac, asphalt or other hard surfaces you're setting yourself up for failure from the start. This is another advantage of the interval methodology; the sheer miles you'll have to run for optimal results and subsequent wear and tear on ligaments, soft tissue and bone. Get good running shoes for your feet, not the ones that are cheapest or the ones that cost the most that will net the salesman the bigger bonus!

Diet is, as many have mentioned, very important to the overall result but also to how you feel on a day to day basis. For instance, a lack or imbalance of minerals and vitamin levles can lead to poor sleep cycles, low energy levels, numbness and cramps in muscles, lowered attention span and ability to concentrate, irregular appetite and other nasty things.

Make sure you get enough protein and healthy fat in your diet, both of which will not only ensure a better basis for building lean mass but will also give the sensation of being more full after a meal as opposed the typical carbohydrate-heavy meals. Carbohydrates also serve a purpose though, use it as energy and make sure to have a bigger intake of them before and after exercise to maintain energy levels in the muscles and prevent fatigue and soreness from setting in too bad (diet is paramount to getting rid of the soreness after a few weeks of training). A good meal has a balance of the three nutritional ingredients protein, carbs and fat. If you love fish; go for it! Its a good balance of fat and protein, allthough less on the protein than other meats. Chicken and turkey are also excellent choices, being low on unhealthy fat and very high on protein. Beware though, a fair share (roughly 10-15% in the West) of the population has trouble digesting and metabolising chicken proteins and is quite common along with lactose intolerance!

The number of meals per day is less important than their content, as is the time of day they are consumed. The general consensus is that one does not need 7-8 meals like bodybuilders do on a daily basis to have any kind of effect, they mostly do this to keep the protein synthesis high at all times and to even out the insulin levels in their blood. Regular people get along fine with 4-5 meals a day, and don't fall for the age old myth "breakfast is the most important meal of the day", all meals are equally important!

If you want to know more, there is a whole world of advice out there on the web, just check the sources!

PS: I'm a personal trainer by profession (along with a couple of other things) so if you have any indepth questions, feel free to pop me a PM!

Sorry to ask but does anyone have any possible suggestions or links to a dietary plan for someone just starting out and adjusting to such exercises?

I'm a bit disheartened by the fact that diet is the most important and I have scarce amount of healthy food.

there is a nutrition section on the site i linked to in my previous post.