I need an exercise program!!?

You need to combine a good cardio work out with weight training. 30- 40 Min's of cardio is perfect however don't over do it start off with lower intensity exercise (is always best to jog before u run just like u had to learn to crawl before u could walk).

interval exercise on cardio equipment has been proved to be one of the best ways to loose weight. as for weight training a good set of reps usually 12-15 reps and 2-3 sets is perfect don't try to lift to heavy a weight to start with use gentle weight to help tone and build up strength u don't want to do your self an injury. also it is vitally important to warm up and cool down when working out to pre pare the muscles for work and remove lactic acid build up post exercise try to do some gentle stretching exercises to.

As for a Program I'm a personal trainer by trade and can always email u a starter pro gramme to start u off (u would need some one to show u how to perform the weights correctly at your gym) - chatterbox22_uk@hotmail.co.uk

Start out light. Warm up doing lighter exercises and stretches. Then try a stair stepper or a treadmill for a while. then lift weights and such. Try doing the opposite (if you did treadmill then do stair stepper) Try also jump roping and medicine balls. Work the exercise equpment. Then cool down with a 5 minute light jog, light weights, and finally stretching.

Invest in a book titled "Body for Life" by Bill Phillips. Its how I got started and it was a great help.

You may also want to look into his book called "Eating for Life". This lists a bunch of healthy recipes.

weight training can be done every day just give the muscle group your working on 48hrs to heal...cardio can be done every day too...im sure they have a trainer there on site..they will set the machines and personalize them for you, just set some goals and eat good and keep it up.

this one is pretty good for results...and yes if you're a beginner doing legs is a must....and jogging doesn't cut it

http://www.t-nation.com/findArticle.do?article=06-...

it seems easy when written down but if you push yourself you'll find it more than hard enough and will see great results

good luck

try jogging rather than gym, get urself into a marathon or somtin. n eat more healthy foodz!! u'll feel refreshed n oddly "cleaned" !