Apexx is right...

For losing weight, believe it or not walking is the best. Your body has three energy systems, one is APT/PT (maybe PC?), one is the anaerobic system and the last one is the aerobic system. Don't worry about the first one, you just need to worry about the other two.

Anaerobic - Alactaic acid system, which is the one that causes lactic acid to build up in your muscles. This one is used when training at maybe 60% or higher intensity. Doesn't help with losing weight.

Aerobic - This is the energy system that burns fats and proeteins for energy. If you have any fat, it will take that first (which we all obviously do), and only in extreme cases does it break down muscle for energy. This system is used probably around 20-40% intensity... And walking at a steady pace gets you right in the zone.

Thats it for losing weight.. also eat right and all that shit thats already been said.

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As for getting toned... Do you want big muscle or functional muscle? If you dont need to be doing a lot of stuff that requires quick movements and power rather than strength, you'll want to just build muscle quickly. So eat a lot of meat, eggs, etc.. anything with protein.. get yourself some protein supplement (whey protein is good) and have that. Get into the gym doing low reps and high weight... But make sure you're doing enough work for the protein you take in, cos if you dont it'll just turn into useless fat.

If you want functional muscle, then I suggest staying out of the weights room altogether and keeping away from protein supplements. I doubt you would want this though.. The majority of people are just after muscle mass. If you do want to go this way, just let me know and ill explain it better.

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