Cardio-vascular fitness

• It's important to improve your cardio-vascular conditioning. You can do this by running and/or walking. You are trying to build a program that you will be able to stick with for the duration, so if you feel that your long-term commitment to getting in shape will be best served by walking, that's fine. However, you are not going for a stroll. You need to walk quickly and swing your arms in order to get your heart rate going. Start off by walking or running one mile every time you begin this exercise (at least three times per week) and build your way up to three miles. If you have concerns about problems like shin splints while running, go to the running track at your local high school or college and run there.
  
  

Strength training

• Try circuit training that you will find with Nautilus workout equipment or free weights to build strength. The bench press is an ideal exercise in order to build strength in your arms and upper body. Start off with 100 pounds -- and make sure you use a spotter -- and hold it at shoulder level as you lay on your back on a weight-lifting bench. Press it up until your elbows are straight and hold it for a two count and then return it to its original position. Lift the weight 10 times, take a 30-second break and then repeat the set.
  
  

Dietary improvement

• In order to burn the fuel you put in your body more efficiently while working out, you need to put effective fuels in your body. Try to eliminate red meats, candy, cake and junk food from your diet. Eat as much white meat, chicken, fish, fruits and vegetable as possible. Get rid of carbonated drinks and stay hydrated with water and sports drinks in order to get the most out of your workouts.