My results? I've lost 20lbs, and built alot of muscle i never saw before. The two major factors to the weight loss have been working out EVERY DAY and NEVER consuming obvious sugar. (and changing diet too)
25 minute HARD Cardio (started very slow.. just running a mile then walking a mile on high incline, both alternating the best I can. Now running straight 25 minutes or biking 25 minutes. I burn over 500 calories just on this portion of my workout alone.
35 minute chest/tricep (can give you exercises if you like but I almost always ONLY use freeweights)
15 minute Abs + Stretch
25 minute HARD CARDIO
35 minute shoulders
10 minute stretch
25 minute hard Cardio
35 minute Back & Bicep
15 minutes Abdonimals + Stretch
1 hour minimum HARD CARDIO
25 minute hard cardio
35 minute LEGS
15 minute abdominals + stretch
CARDIO minimum 1 hour (usually something outside of the gym. I hate the idea of being a gym rat. Im blessed to live in a place with many hiking trails and mountains, so I usually hike for an hour. Its winter now though so I bought a bicycle trainer so I can get on my bike, turn on the travel channel or my favorite music and go to town for an hour. I've also found that encouraging a family member or friend to workout on weekends has a much higher success rate than during the week. It also turns you into the leader and makes you want to work out even more.
Diet (Learn to LOVE WATER)
-Now I havent completely found the perfect diet for myself just yet, but I've made substantial changes. Previous to this diet I would sneak a mcdonalds samwich and fries for lunches, chocolate coffes, and soda. Cut that crap out!!
Breakfast is strict: Cereal with 0% fat milk and fruit. +Water. NO OJ. Occasionally some straight blueberry juice or gowalla superfood but thats it. Occassionally Im running late and have a powerbar, cliff bar, or even just a piece of toast. Thats not always great though
Lunch: Protein, Salad, or Samwich+carbs. I try to NEVER eat out. EVER. Black bean burgers with rice is great. A homemade salad with carrots, mushrooms, and tomatos is awesome.
Dinner: Fish, Chicken, Veggie Burger, or Tofu.
Add side dish: Baby Red Tomatos
ALWAYS Add a salad.
Not sure why I felt compelled to tell you what I've been doing, but if anyone's interested, here it is. Enjoy. Works for me!