Our expert says:
I can't actually email you anything, but I can certainly send you to a website on the Health 24 site, where you can find one.
Here are two sites you can check out:
Go to "Fitness" and then click on "Shape up". Here you will find a number of different programmes, including one for walking, another for running 10 km, and a cycling one. You can choose which you prefer. These programmes contain both cardiovascular (good for weight loss) and resistance training (for toning the muscles) and so are good overall complete programmes, which is what you want.
The next programme you can check out is the following:
This is more a weight training, body building programme. I would recommend that first site for your needs, but learn what you can from these programmes too.
The information provided does not constitute a diagnosis of your condition. You should consult a medical practitioner or other appropriate health care professional for a physical exmanication, diagnosis and formal
advice. Health24 and the expert accept no responsibility or liability for any damage or personal harm you may suffer resulting from making use of this content.