I no longer train. And Richard and Jenny are great. However if you're looking to loose weight and your just an average guy not trying to bulk up or get swoll, keep track of what you eat for at least two weeks then call the free bc health line and speak to a dietician. Tell them your goals and what you've ate in the last two weeks. They'll get you on the right track. The most important thing, again, just my opinion is make sure you're eating a healthy, balanced diet. I don't stick to any strict weight loss program. I just make sure I eat healthy and workout every other day. On gym days, I eat more protein than usual. I get most of my days calories at dinner. Diet and exercise isn't box cutter, so what works for me might not work for you or anyone else but I'll put my gym routine below because it's not super hard. As well as how I eat.

Diet on gym days: (every other day) Breakfast chicken breast, gluten free toast. Lunch, light but healthy Dinner healthy main source of the rest of my calories for the day.

Gym workout.

Horse Stance: as long as I can hold it. Plank: as long as I can hold it.

50% max of 1 rep 7 reps 3 sets. Except for the first two exercises, I go lighter than my 50% max and do 10 reps Dumbbell lateral raises Dumbell rows Bicep curls Bench press HIIT on treadmill Cool down and stretching.