Waheguru Ji Ka Khalsa!
Waheguru Ji Ki Fateh!
If you're willing to put in some money my suggestion is to by the Schwinn Comp BowFlex home gym. It has exercises for each muscle group. I suggest working out on it three times a week; Mondays(Triceps and Chest), Wednesdays(Biceps and Back) and Fridays(Legs and Shoulders. Its a good investment because you can work out at home instead of having to drive out to gyms. Also, it doesn't cost TOO much either at around $700 which is an awsome deal for something which has 60 exercises. Before exercising you take about a 20 mintute jog around the house to get your heart right up. Then you come on and stretch ALL muscles to avoid any strains or possible injuries for about 15 minutes. Do the workout. Then after every day of working out do like 100-200 situps because you can work your abdomen every workout session(just don't over exert). Make sure you don't have a meal big or small and hour before and after your workout. As for the general diet moorakh mugadh has already covered it. Also between workout session days I like to go for jogs at school tracks, on the sidewalk or at a park. THE BEST time of day to jog is in the morning in my opinion. The air is nice and cool and its good for your respitory system. Most people think that the BowFlex is some joke that people just try to hype up for nothing but I've only been using it for 2 months and I see results. So if its in your budget I HIGHLY suggest it.
Remember this is JUST my opinion.
Waheguru Ji Ka Khalsa!
Waheguru Ji Ki Fateh!