i need help making an exercise plan?!

Don't exercise to burn fat. Control your fat with diet and plan your exercise around fitness goals such as excellence in a sport or occupation, strength, endurance, flexibility, systemic fitness, general health and well being, body sculpting, body awareness, coordination, poise and comportment, balance, body composition, mental acuity, educational experience, etc. Check out these fitness facts and you'll understand this point better.

? If you consume fewer calories than you burn, you have to lose fat eventually. There are no exceptions to this fact.

? There are only two nonsurgical things you can do to sculpt your body and they are (1) add or lose fat and (2) add or lose muscle. Muscle can only be lost naturally through atrophy.

? A pound of fat will yield about 3500 calories (Kcal) of energy.

? An average person must run or walk about 5 miles (8 km) every day to burn one pound of fat per week BUT THEIR DIET MUST ALLOW IT.

? An average person must run or walk about 350 miles (563 km) to burn 10 pounds BUT THEIR DIET MUST ALLOW IT. If they walk 350 miles (13.4 marathons) at 3mph it will take them 117 hours or about three full 40 hour work weeks to burn 10 pounds of fat.

? If an average person consumes 500 calories per day less than they burn, they will lose about a pound a week with no extra time or physical effort required.

?Running does not burn any more fat than walking as long as the distance remains the same.

? It does not matter if a person runs or walks a given distance…they will burn the same number of calories. Calories are energy and energy expenditure is not time dependent. How fast a person runs has nothing to do with how many calories they burn. Only the distance determines the calories burned.

? There is no exercise which will remove fat from a particular place on the body. Your body (genetics) determines where you lose fat, not you nor your diet nor your exercise. Spot fat removal by diet or exercise is a myth which is why people spend so much money on liposuction.

? It is not necessary to do "cardio" to burn fat. Cardio is aerobic exercise while maintaining a heart rate of 80% of max or more which is used to maintain cardio-vascular fitness. You can burn fat in your sleep.

? Most of the calories you consume will be spent just keeping your body temperature at 98.6F.

? It doesn’t matter how hard or how long you exercise, you will not lose any fat if you eat too much. You can always eat more calories than you can burn. When it comes to burning fat, diet always trumps exercise.

? There are no supplements which will make your body burn fat. Only you can do that with diet control.

? An average natural bodybuilder who is just starting to train may gain as much as 4-8 ounces of muscle in a month. An average dieter who is burning fat will lose about a pound a week. Anyone can gain a pound in a few minutes just be drinking a pint of water.

If you just want to burn fat through exercise, run and run far. However, if you're going to spend all that time and hard work on running, it makes more sense to define real fitness goals and then work toward accomplishing them. Running is too hard to waste on just burning fat. You can run for five miles and undo all that effort with one large serving of French fries.

Good luck and good health!!

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When you are losing weight, you should exercise and diet together.
If you exercise without dieting, you will get bigger appetite, which
will lead to increase of weight, or muscle grow
underneath the fat layer, and make you bulkier. If you diet without
exercising, you will become flabby and will have excess skin. For
diet, go wheat free. No pasta, pizza, bread and so on. And no food
after 7 p.m. People achieve marvellous results with it. Depending on
your initial weight, you can drop upwards from 20 pounds a month. If
you don't eat wheat then you don't eat all those sticky, fatty goey
cakes, you don't eat junk food, and you don't eat biscuits. But your
diet is still balanced. It costs nothing, and you do not have to
calculate points or to buy special meals or plans. For exercising,
start with walking, and then switch to running/jogging. Running is the
most efficient and calorie-burn exercise ever. If you are overweight a
lot, walk first or you may have health complications (heart attack,
disjointed bones and so on). Weight lifting is a good means to target
your problem areas for men and women. It's not necessarily to become a
bodybuilder or even join a gym - a couple of dumbbells will help you
to target your problem areas (stomach, butt, legs, arms, chest).