Try the Lil Jack exercise video http://www.youtube.com/watch?v=TKCGe2Ezr�� it really works
To gain muscles you need to lift weights. It would also help burn calories as any physical activity does.And to lose weight, eat Negative Calorie Foods . Negative Calorie Foods are those kinds of food that uses up more energy than the calories they provide so, the net effect is negative(less than zero) calories added to the body. So, you can eat more and still lose weight.Examples of these kinds of food are: asparagus, beet, broccoli, green cabbage, carrot, cauliflower, celery, chili pepper, cucumber, dandelion, endive, garlic, green beans, zucchini, onion, radishes; and for fruits: apple, cranberries, grapefruit, lemon, mango, orange, pineapple, raspberries, strawberries, tangerine, papaya.These foods are also called fat-burners. They metabolize the calories from even the other foods you eat. More info from source: http://loseweightsite.net
OK FIRST DUMP ALL YOUR UNHEALTHY SNACKSBUT LEAVE ONE DAY A WEEK TO ENJOY THEMYOUR ON HOLIDAYS WHICH MEENS YOU PROBALLY HAVE SOME SPARE TIMEMY ADVISE IS GO FOR A SHORT RUN EVERY MORNING NOT TO HARD BELIEVE ME YOULL FEEL REFRESHED.THEN DAY 1 INTERVAL TRAINDAY 2 STRENGTH TRAIN (EG; PUSHUPS)ALTERNATE BETWEEN THE 2 GIVING YOURSELF A DAYS REST EACH WEEK.FOR NUTRITIONDRINK 8 YES 8 CUPS OF WATER A DAY AND SOME DURING EXCERSICEAFTER YOUR WORKOUTS EAT SOME PROTEIN AND DRINK 500ML OF MILKCHOCLATE MILK IS ALSO VERRY GOOD.AND ITS BETTER TO HAVE 6 SMALL MEALS A DAY THAN 3 BIG ONES.
dont eat junk food and run everyday
