Good nutrition is not complicated. In fact, I can sum things up quite nicely in two sentences.
- Eat mostly non-starchy vegetables, eggs, meat, fish, and fowl.
- Drink only water, coffee, and tea.
Of course, there are other components of good nutrition. But, the two suggestions above cover about 95% of what you need to know to have a healthy diet.
Like nutrition, a comprehensive exercise program is not complicated.
- Lift heavy weights on compound movements (i.e.
squats, dead-lifts, pull-ups, dips). Here, "heavy" means a weight you can lift 1 to 5 times with good form. Repeat daily.
- Do not waste time doing aerobics. The primary physiological adaptation to chronic aerobic exercise is muscle loss. If you feel the need to run, do some sprints rather than jog 5 miles.