Here is your Exercise Rx:
Cardio Mode: Not sure what your favorite cardio is, but I suggest you do something that works arms and legs at least a couple times per week such as (Elliptical, Schwinn AirDyne, Concept II Rowing machine, Cross Country Ski Machine, etc.) Try not to do the same thing all the time. Frequency: four to five times per week. Intensity: Light to moderate intensity (if you can not maintain a conversation you are going too fast and mainly utilizing carbohydrates for your fuel source.) Time: 30 minutes up to 60 a couple days if you have time.
Weights: Hit all major muscle groups two to three times per week. Remember, your legs and back are your largest muscle groups and will burn the most calories and stimulate your metabolism the most. Pick one or two exercises for each area and something for each leg group.
Chest/Back/Shoulders/Arms/Legs (glutes, quads, hams, calves) and Abdominals: one to two sets of 8-12 repetitions. Nutrition: Make sure you are eating breakfast. This will increase metabolism by about 10%. Don't skip meals. Get something from each food group at most meals. Make sure to get some protein at each meal. You don't need more than about 20-25 grams of protein at one feeding. Balance and moderation are the keys. Try to eat dinner by 6 p.m. if possible. Dr. Ken Cooper recommends 70% of your calorie intake by 1 pm. The old saying is eat like a king for breakfast, a prince for lunch and a pauper for dinner. Lighter meals in the evening mean less extra calories going into the night. If you have a large meal, you are most likely storing much of it as fat on your abdominal area. Limit alcohol. Remember, consistency is the key. You did not put the extra weight around your waist in one day, so you won’t get it off in one day. If you try to, you will lose water and muscle weight, which will slow your metabolism down. Keep calories up, and increase overall cardiovascular activity and weights. Keep up the great work!