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Message: <blockquote data-quote="farmer17" data-source="post: 1354538" data-attributes="member: 8389"><p>Eat the way Adam and Eve ate before fast food and processed foods came along. Fresh fruits and vegetables, lean meats, poultry, fish, and nuts. If you eat dairy products keep it low fat, and try to cut sugar completely out of your diet. A little caffine is O.K. but drink lots and lots of water. For cardio and fat burning you need to keep your heart rate elevated for at least 40 minutes three times/week. A tredmill or stationary bike works great if you don't like running. Weightlifting is extremely important and free weights are best but machines are fine, just try to emphasize heavy compound excerciese like bench press, overhead press, lat pulldowns, rows, squats, and leg extensions. Do 10 reps and 6-10 sets for each muscle group with not more than 2 minutes rest between lifts.</p></blockquote><p></p>