So, there are a lot of recommendations out there, and these above are both good. How much do you weigh, and what would you like your weight to be? If you know that much, the rest is pretty simple. To lose weight, your calories burned must be higher than your calories consumed. You can do this one of two ways: (1) eat fewer calories than your maintenance; or (2) eat at maintenance (or below for added benefit), and exercise. At first you will lose weight quickly, mostly fat and water, but you will also lose muscle. To counteract this, you need to spur muscle growth by increasing your protein intake. You can get obsessive about your calories, and macronutrients (for example, my trainer recommends a 50/30/20% split for protein/carbs/fat. Get yourself a journal, or if you're like me, make a spreadsheet where you can log everything you eat. http://www.calorieking.com
is a great resource for finding the nutritional information on basically any food you can think of.
As for training, interval training is touch, and could be dangerous if you just jump into it with no foundational training skills... BUTBUT
High Intenstity Interval training (aka HIIT, See
Insanity, P90X) is an excellent tool for losing weight quickly. If I were you, I would focus on building a solid foundation with weight training, no more than 4 days per week, with one of those days devoted to cardio. Split your workouts in a way that makes them simple, and enjoyable. One example may be:
Monday: Weight Training - Upper Body - Focus on Chest, Upper/Middle Back, Arms
Tuesday: Weight Training - Lower Body - Focus on Legs, Lower Back, and Core
Thursday: Cardio Day, and add some core training.
Saturday: Full Body Training - Choose eight exercises, using heavier weights, and do three to four sets of each (Two for each of Chest, Back, Arms, Legs, Core) - also, this is the day I would use as my cheat day (see below).
This is pretty much what I do, except for I don't do a cardio day (though I freakin should!)... I do a whole core day instead. If you want to add some cardio to each day, pick something simple to get your blood flowing. I like jump rope. It's a full body exercise, and you can do it for a couple of minutes without totally draining your energy.
Food: Eat whole foods, avoid too much processed stuff (tofu, seitan), no candy/beer/garbage food. Eat fruit - you need carbs to do your workouts. Protein builds muscle, but it is garbage for energy for workouts. But, one day per week, I would reward yourself - aka a cheat day. Since you might be cutting your calories (I cut by about 1000 per day for six months, and lost 80 pounds), your metabolism will slow down (some call it starvation mode). Thus, eating above your maintenance one day per week can work to "trick" the body out of "starvation mode." Does it work? Maybe, but you'll also go crazy if you don't let go of the ropes every now and then.
Weigh yourself in the morning, and not the day after your cheat day. Repeat after me: Not the day after your cheat day. And don't freak out if you gain a pound over the weekend - you're human, in a modern world, and it's probably water anyhow.
Rest: Make sure you rest, sleep a lot, more than normal. The body needs rest way more than we realize, and if you have anything resembling a regular life, I'm willing to bed you don't get enough sleep.
So, I guess that's what I would do. In sum:
1. Diet - cut calories by 500 each day (3500 per week) in order to lose 1 pound per week. Don't exceed a deficit of 1000 cals per day, eat clean, wholesum stuff (greens, peas, beans, decent protein powder, fruit), do not neglect carbs. Be patient.
2. Exercise - Train hard, and with variety. Build a foundation, and then progress. Be patient.
3. Rest - Sleep, dammit! And be patient.
PS. If you need a resource for exercises, check out my training journal, or http://www.exrx.net
is a great resource. And start your own journal so we can follow along. Now get in there and tear it up!