No white bread or refined white flour.
If you have the will power, give up wheat all together. You will be glad you did!
Reduce dairy products as much as possible. Skim milk in coffee or tea is OK.
No potato but sweet potato after workout is OK
No sugar of any kind
No vegetable fats. If you need to cook with fat use olive oil
Limited fruit (5 pcs per day max)
Drink only water for first 2 weeks - no milk or juice or pop or alcohol
Avoid packaged foods
Eat as much vegetable and salad as possible
Meal Times
Meal times are not really relevant, there is much debate about eating every 3 to 4 hours but in essence as long as your total calorie intake is under control, the timing is largely irrelevant.
Exercise
Buy or borrow a pedometer and try for 10,000 steps a day
Follow the 20 minute workout for at least 2 weeks
Upgrade your exercises as your strength improves
Do something EVERY DAY
And of course, NO SMOKING!!!
Beginner (Week 1 and 2)
Push ups can be on knees
10 squats
10 crunches
10 leg lifts
5 push ups
15 squats
20 crunches
15 leg lifts
10 push ups
10 squats
15 crunches
20 leg lifts
10 push ups
10 crunches
10 leg lifts
5 push ups
20 min walk every day
Intermediate (Weeks 3 to 5)
Push ups on toes not knees
All of Beginner workout with 5 extra reps for each item PLUS:
5lb arm curls
1 set of 10
1 set of 15
1 set of 10
10 lb arm curls
1 set of 10
1 set of 15
1 set of 10
5lb arm (tricep) extensions
1x10, 1x15, 1x10
10 lb arm (tricep) extensions
1x10, 1x15, 1x10
30 min walk a day
Cardio should be walk/jog
After week 3 you should be able to graduate to working out at a gym or at home with an organized weight regime. If you do not have access to a gym or free weights and would like variations on the bodyweight workouts I would be happy to help. Remember that working out is the smallest part of your new lifestyle since you will only be working out at a maximum of 1 hour per day. It's the other 23 hours in the day that are the most difficult to conquer.
GOOD LUCK AND STAY FIT