I am just about to start a fitness/nutrition regimen but I am not sure exactly where to start. I will be able to do 5 days a week but thought it might be best to start with 3 days a week (Tuesday, Thursday, Saturday) for the first two or three weeks. I have a membership at Bally's. How can I get the most out of a 60 minute workout at the gym? I am programmer working what equates to two jobs and spend all of my time sitting. When not working, my time is occupied by two young kids and my wife. Being very busy has led to the sorry state my body/health is in.
I am going to be working out before work (at around 6am) and my time is limited, so I want to spend the time wisely. What machines should I use, how much weight should I start with, and what can I do to maximize my results in the most efficient way possible with the 60 minute restraint? As far as goals I want to be about 20 - 30 pound lighter but this is really just secondary - my priority is being healthy. I want to make sure I am around a long time, feeling good, and enjoying life.
Specifically what machines should I use, how much of the 60 minutes should be cardio, stretching, or lifting? Any advice or tips would be very helpful!