Overview

Does this all seem overwhelming?  Take in as much or as little of it as you want.  The more you do, the more results you will see.  If you are wanting to stick to the basics, here are the most important rules to follow:
1. Eat every 3 hours, about 30 g of protein
2. Lift weights, (resistance bands, pilates), about 3 times a week
3. Do cardio about 3 times a week, performing high intensity intervals is best use of time
4. Drink about 100fl oz of water daily

Eat vegetables at every meal.

ALSO... Some GREAT at home workouts or gym classes include: P90X, Insanity (for cardio only, you will need to add weight routines), Turbo Jam or Turbo Kick, Cardio HIIT, Body Pump

Zumba is a great class for BEGINNER exercisers.  Gets your lungs and heart used to working for an hour.