oops, hit submit at start, sorry 'bout that. Ok where were we.... ..... 1) Diet: You have to watch what you eat. Cut the calories to 2000-2500 day, but eat well, less fat, starch etc. more protein, and good stuff. Remember to eat well! 2) Excercise : Excercise will increase your metabolism, get your heart going, and help you loose weight. You will also feel better about yourself...excercise a few times a week, but also get rest days. Will allow muscles to heal and make sure you can give 100% next time you excercise. 3) Adding Muscle : The excerice you do might well help to add muscle in certain parts (running, swimming etc). I would suggest (with no equip / limited space), do some push ups, chin ups (if u can get a bar up), and situps.... Generally watch diet, excercise more, and do something to build muscle. Don't try and do too much too soon, or you'll P$5! yourself off, and end up throwing the towel in. Take it nice and slow, build into it...that's it...and good luck with it.