What do i do

I want to know what kind of aerobic, cardio, and muscular increase workouts that i can do that is also fun.

It depends. What are your goals? You'll need to do some combination of weightlifting and cardio. But if you're looking for a more specific answer, you're going to have to ask a more specific question.

Okay how about that I want to lose fat and gain muscles

It will be some combination of weightlifting and cardio no matter what. But the specific program you choose will depend on how much fat you want to lose and how much muscle you want to gain. It is almost impossible to bulk up and lose fat at the same time.

Losing Fat:

If you're looking for drastic changes in your amount of body fat, you're going to want to focus more on cardio. It's also extremely important you eat well. That means creating a caloric deficit and eating a balanced diet of carbs, fat, and protein. Eat vegetables, too. Take a multivitamin. In addition to cardio, do some moderate weightlifting, something that will keep your heart racing, e.g., compound exercises, supersets, circuit training, so basically routines with little to no rest.

Gaining Muscle:

If gaining muscle is your primary concern, focus more on weightlifting. Create a caloric surplus. Up your protein so that you're eating at least 1g for every lb of body mass. Don't go overboard with carbs and try to eat most of your carbs earlier in the day. Have a protein shake in the morning and one after your workout. Drink tons of water. At the gym, if you're inexperienced, spend the first week or two doing full body workouts and then when you're ready isolate a different muscle group every day, e.g., legs, back, chest, arms, shoulders, so that you're going to the gym 5 days a week. Do abs every day or every other day, depending on whether you're doing weighted exercises.

If you're trying to lose fat, don't go too heavy on the weights (unless the you're using them for your cardio), and vice versa. Trying to accomplish everything at once will only drain your body and frustrate you. Generally speaking, the three month mark is a good time to evaluate how effective your routine has been. I can't tell you anything more specific unless I know the specifics, e.g., your age, your experience, your body fat percentage, your goals, your time constraints, etc.


A sports nutritionist tole me that if you don't eat something (a small snack) within 15 minutes of the end of your workout, your body will take an extra day to recover.

I personally am a huge fan of Zumba. You are burning fat and calories and having a blast while doing it. It is what I started doing to get active and now I am in shape and the most active that I have been in my life. If you haven't tried it you should. Hope this helps.