[ubojan]

Diet is the most important: cut out anything with flour and sugar in it.

Exercise: skip endurance exercises - they waste muscle. Do some weight exercises 3 times a week, or chins/dips/pushups if you prefer bodyweight exercises.

Keep workouts short: 30-45 minutes. Always warm up before workouts, no need to stretch. Once or twice a week do this: run fast (sprint) 100 yards 5 times, rest for a few minutes between runs.

I've lost 20 pounds in two months and gained some muscle following this plan.