I usually go to the gym 3 days a week.I work out for 2 hours each time.I do weights and some ab work for an hour and then walk on the treadmill for almost an hour.I try to burn at least 800 calories while walking.I drink about 16 oz. of water while there.This is just things I do myself,not something I was told to do.You should try to go at least 3 days a week.I would'nt worry too much at first about time or calories.Do what you can but don't overdo it.Gradually build up to more as you feel able.I have been going to my gym for over a year and can definitely do a lot more than when I started.

Focus on building up the distance you walk, or the weight and reps on the machines. 3-5 times a week, alternating between something distance and something muscle-building.

Start light, and just keep pushing yourself.

Drink ample water ... at least a quart of it after the workout, or you will have more soreness than usual.

The important this is to start easy, so you do not hurt yourself. Select a routine that you enjoy, so you'll stick to it.

The main objectives are to built strength, stamina and flexibility. Strength comes from weight training, which will increase your muscular strength. Muscle is denser than fat tissue, so you'll slim down, and you'll get stronger. Stronger muscles will also improve your metabolic rate, so you'll be burning more calories. Stamina comes from aerobics training like running (or walking), swimming, bike riding -- anything that gets your heart rate up and keeps it there. This is good for cardiovascular fitness. It will keep your heart muscle in shape. Aerobic routines that involve some impact, like running or walking, also improve bone mass and prevent or reduce bone loss that occurs with aging. Both weight training and aerobics improve cardiovascular function and maintain optimal blood pressure.

Flexibility is important for preventing injuries while exercising. For flexibility, you need to stretch certain muscle groups that are prone to injury during strenuous exercise or sports. But if stretching is not done properly, you can hurt yourself. It's important to "warm up" by doing just a little light exercise for a few minutes before stretching. That could be walking, light jogging, stationary bike riding. Do it at a moderate pace just to warm up your muscles. Then you stretch. You should also stretch again after you've finished your exercise session. Get a good book or some personal guidance on how best to stretch. That's important so you do it right and don't hurt yourself.

As you get into a regular routine, you'll know you are getting where you want to go if you find that you look forward to a good workout and feel cheated if something happens and you can't go.