Rules to keep in mind

At the end of the program, you should stick to couple of rules when thinking about burning fat and building muscles.
Cardio doesn’t work better than weights. It’s ok for starters.
Why is that? Because with weights elevates metabolism for 24 to 36 hours, meaning you will burn much more calories and for longer time along with building your muscles.
If there are no weights body weight is ok, also for the starters.
Try to combine training with sprints if possible, that will double your progress as whole body has to work and abdominal muscles even more to keep body as whole.
At end of the day your daily calories intake should be lower then calories burned, and for that you can use cardio exercises to burn extra calories. Best times to use cardio is first thing in the morning on empty stomach and after your workout, as that is when your glycogen levels are low.
Eat complex carbs, low fat proteins and good fat. More on that is in our book Mody diet, so please look there.
Eat many small meals per day.
Get into a routine for your workouts, don’t let other things distract you. If they do, always come back.
It’s never too late!