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Answer 1 Exercise and eat healthy....
Answer 2
Eat healthy balanced foods in smaller portions 5-6x's a day. 3 medium 2-3 healthy snacks.
Perform both anaerobic and aerobic exercises daily for a minimum of 30 minutes a day.
Here are a few basic workout regimens. Your workouts should revolve around your lifestyle, not the other way around that is if your sole goal is to get in shape. Consistency is the key so if you try something that you are not likely to continue doing your odds are better to do something more fitting to your regular regimen.
Monday: weightlift
Tuesday: cardio
Wednesday: weightlift
Thursday: cardio
Friday: weightlift
Saturday: cardio
Sunday: off
Monday: weightlift/cardio
Tuesday: off
Wednesday: weightlift/cardio
Thursday: off
Friday: weightlift/cardio
Saturday: off
Sunday: off
Monday: weightlift/cardio
Tuesday: weightlift/cardio
Wednesday: off
Thursday: weightlift/cardio
Friday: weightlift/cardio
Saturday: off
Sunday: off
Weightlifting is an anaerobic exercise and should be performed in the 6-12 rep range for muscle hypertrophy. Though reps can be performed higher or lower usually they aren't used as much unless training for a specific type of event. Powerlifting Competiton or Triathalon for example.
Walking or bicycle riding is an aerobic exercise and should be performed within 20-60 minutes depending on intensity.
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