Hey guys, first post.

I am a pretty fit guy, play alot of sport + weight lifting quite a bit. I eat pretty good too.

Here are some general guidelines, for diet and exercise.

Golden rule - burn more calories than you eat for fat loss.

Diet:

1. Sugar is the enemy, not fat. Processed sugar, found in pretty much anything in a wrapper (inculding 'fitness' bars), soft drinks, fitness drinks (powerade isn't needed for the average athelete) white bread ect.

2. General rule- eat as unprocessed as possible. Take the brown bread over the white, the water over the soda.

3. Your diet should be based around three things, complex carbs (unprocessed grains, fruits, veges), protien (fish, chicken, diary) and good fats (flaxseed oil, almonds, fish).
(these are just examples)

4. Water, your urine should always be clear. THis means you are hydrated. It's worth one more trip to the toilet for increased focus and muscle growth, among other things.

5. WIth fruits and veges, go for a variety of colour.

6. The one diet that I would reccomend, is the Abs Diet: http://www.menshealth.com/cda/article.do?site=MensHealth&channel=weight.loss&category=abs.diet&conitem=972a99edbbbd201099edbbbd2010cfe793cd____

Ok, now for some exercise tips:

1. Resistance training is the ultimate exercise. Nothing else is better for fat loss and muscle gain.

That goes for both men and women. The best looking women I know lift the heaviest. They are the ones benching 60kg, when another women benches 2.5kg.

Why is resistance the answer?
1. The actual lifting of weight burns calories.
2. Rebuilding that muscle requires lots of calories.
3. Sustaining that muscle requires muscle.

I can't go into the details, because that would take a while. The internet has lots of infomation, if you want I'll post some good sites/boards.

2. Cardio training.
Best bang for your buck, interval training. Sprint for 30 secs, jog/walk for 30, do that for 5 min properly you will be finished! Trust me, interval training, perhaps combined with some longer (10-15min) stuff is all you need.

The only people who need to run over 15mins are long distance athletes, or people who need it for their sport.

That is not all you need, but hopefully it will help a bit.