Good Work out schedule?!

I'm sure you have heard is said over and over that it's all about diet and exercise then you see someone with an excellent body eating like a pig. Diet helps, but it really comes down to exercise. Unfortunately no one ever wants to break down what is actually needed when exercising. I’m going to do just that for you.
The most important thing you can do for weight loss is aerobic activity. 10 minutes on a treadmill is not enough. You most first determine your maximum train heart rate (MHR). This can be determined by subtracting your age from 220. For fat loss you need to keep your heart rate between 60%-65% of your MHR for a minimum of 45 min. For Cardio you need to keep your MHR between 80%-85% for at least 30 min. It is important that you continually work on both of these the amount of fat you burn after 45 minutes is related to how fast you are moving. How fast you can move and stay in your target heart range is related to how strong your heart is. Your heart gets stronger from a cardio work out and you burn off more calories from a cardio work out. Find a cycle between the two that works for you.
Weight training is the next most important thing. Most people who want to lose weight actually want to change their bodies. Now for the sad truth, you cannot build muscle mass while on a heavy cardio regiment. You can however tone your body. When you exercise anaerobically you will reach a point known a plateau, or a lack of progression. There are 4 areas in which your muscles can improve endurance, stamina, strength, and power. In order to tone your body you most focus on endurance and stamina. To gain definition you most focus on strength and power. Notice that I said focus; you still have to grow your muscles in all aspects for continued growth. Focusing means that you continue to work those aspects until you plateau, while you only work towards the other aspects for limited times.
The techniques you use and the amount of weight you lift will determine what aspect of muscle development you are working towards. To work towards Endurance you want light weight, rapid movement, high repetitions (Reps) and 1 or 2 sets. For stamina you want slightly more weight than Endurance, slow muscle contractions, High reps and high sets. For strength training you want high weight, slow muscle contractions and 3 sets of 10-15. When strength training you should barely be able to finish your second set and not be able to finish your 3rd set. To build power you need explosive movements lifting as much as you can with no more than 3 reps/set allow long breaks between sets and aim for 3-5 sets.

Try running on the treadmill for 30-35 minutes. If you can't do it all at once right now, start off slow and add 5 minutes every few days. Running burns more calories and fat than crunches and pushups do. But keep doing these exercises too, because they're important for being toned.

Hello ,
It's always the same after the holidays, last year I made the best decesion ever
I have done the Diet Solution Program and now I feel so good
If I can help you with this it will make my day!
Good luck you can do this

http://weightondiet.com/
http://weightondiet.com/articles/

you need to change the way you eat..and focus on wht you want done...if you want abs...do more crunches but if you just not loseing weight then you need to watch what you eat

Morning run on the treadmill sit-ups,time don't fixed, in the sports to feel tired before it stopped

In the morning.