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Anonymous
Haha, oh wow.
You want to be at the gym for an hour, 6-7 days a week (rest days are for the weak). Try doing two-three sets of twelve, 30 seconds rest between sets. On the treadmill, jog. Do 9km/h for 10 minutes or something as your warmup. For cardio, just run for 30 seconds, rest 30, then the next week, run 35, rest 25, etc. But run at a high pace, like 15km/h. In terms of weights, I won't offer any specifics, but do everything - machine or freeweight, doesn't matter. AS many exercises as you can that work several groups. Better still, take a pump class. I added it onto my regular workout, which means I spend far too long at the gym, but it's great for muscular endurance if nothing else.
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