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Anonymous
Okay start doing cardio, and I mean now. Do around 15 mins of jogging today if you can. Don't modify your diet too much, cutting down on calories is a bad idea, it fucks up your metabolism (I know people are going to challenge that statement!), and it's simply better to lose weight though excercise anyway. But it would be a good idea to cut out fast food/soft drinks etc from your diet though.
So yeah do a whole body workout 3 times a week (see link for dumbell excercises) and cardio every other day or something, and the once you get yourself to basic training you'll be one of the best prepared guys there!
Full body dumbell workouts
http://www.sport-fitness-advisor.com/dumbbellexercises.html
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