Fitness
Food is ur first start, complex carbs with protein for breakfast (ie oats, eggs toast, tuna) water and shed loads of it 4/5 meals a day dropping the amount of carbs as you go vegetables and meats at night oh and water .... water is one of the best ways to kick weight, get healthier and detox. No point exercising if you dont get ur diet right first otherwise it's a waste.
If its fat loss ur after exercise in the morning b4 food to kick start ur metabolism, then eat properly. Muscle gain, ur guna want to eat your weight in pounds in grams of protein a day along with weight training ie 200pound man needs to eat 200+grams of protein broken down in atleast 4/5 meals. Use protein shakes or bars to help.....
Muscle building, core exercises are needed bench-press, squats, deadlifts and pull ups best way to start if ur new to it as isolation exercises won't get u the gains your looking for at the start. 3/4 times a week at least, stagger the exercises (ie dont squat and bench on the same day).
Cardio, your gunna need to run to start building up stamina and fitness, shuttle runs are good for paintball fitness, then move on to circuit type taining where by you keep your heart rate high and do various exercises with little rest.
shud give u an idea, very brief but a start
