I am really into fitness I can help you out. I am not a personal trainer but I have helped friends get into shape and have helped as a strength coach for some youth hockey teams. Start with your diet, eat 5-6 smaller meals throughout the day to keep your metabolism high.
Meal 1: Egg whites and plain oatmeal (low sugar stuff like Mccann's Irish Oatmeal).
Meal 2: Chicken Breast (baked or pan seared with light oil). Green Beans or brown rice.
Meal 3: Protein Shake (Pre-Workout, I love Pro Complex brand)
Meal 4: Protein Shake (Post Workout, Use Skim Milk)
Meal 5: Fish, lean steak, or more chicken.
Meal 6: Cottage Cheese, Skim Milk. (These have casein protein that will help your body recover and rebuild overnight).
Hit the weights, you do not have to train with heavy weight but strain your muscles. Cardio only burns calories during the exorcise, but weight training will raise your metabolism and put your body in a state of burning fat all day. Also caffeine is your friend (either caffeine pills or black coffee), you would have a very limited carbohydrate intake so you will need caffeine to give you energy. Caffeine also raises your bodies metabolism. Try and hit the weights 3-4 times a week. Also take a multivitamin to make up for the lack of nutrition in the diet.
When it comes to your cardio don't worry about the time worry about the intensity. Look up High Intensity Interval Training (HIIT), you can get the same cardio workout from 20 minuets than you could jogging for 2 hours.
It is best to work hard 5 days out of the week and rest completely for 2 days to let your body repair itself.
With this system I helped a friend lose 40 pounds in 2 months.
