OBEY THESE 3 RULES!!!

1. CARDIO  start slow and work your way up.  whatever your goal make sure you include at least 3 sessions a week for 30mins - 1 hour no longer.  This can include anything from running to skipping to swimming.  Keep it up and make sure by the end your heart is beating and you better be sweating.
2. WEIGHT TRAINING again start slow and don't rush.  Leave your ego at the door we are trying to stimulate and build muscle not become powerlifters.  Never spend longer than 45 mins a day on weights and get at least 4 sessions a week.  Always stretch and warmup and keep your rep range between 6-12 you should always use a weight that you reach failure on.  If you can achieve more than 12 up your weight, likewise if you cant get 6 with correct form  drop you weight down.  Set by set increase your weight. 
3. NUTRITION to get this spot on you need to know your own bodyweight.  There is much more to it but here are some simple rules you need.  To grow you need around 20-22 calories per pound of bodyweight and to cut fat you need around 12-15 calories PPBW.  A simple way to look at it is for your body to grow your calories have to exceed what you burn in a day.  To lose weight you must burn more calories than you take in....SIMPLE.