Here is a sample from the book by Robert Jay Martin, F.I.T. You WILL
Make YOU Succeed!

It’s funny how much emotion one little word can unearth when uttered.
Diet. What is a diet exactly? Diet is a word that represents what you
consume on a fairly consistent basis, regardless if it involves eating and
drinking completely carefree of content or quantity, or if it involves
scrutinizing every single calorie taken in. Most people will announce that
they are going on a diet, as if it is a place you visit, when what they mean
to say is that they are making significant modifications to their existing
diet. Sometimes the changes that are being made are in the attempt to
mimic a fad being hyped up by someone. Sometimes the fad diet might be
reasonable, but most times they are extreme in the sense that they can
cause serious harm, maybe possibly even death.

Inactive people are nearly twice as likely to develop heart disease as active people. A brisk 10 - minute walk after every meal (30 minutes total a day) may help prevent heart disease (11).
Yes I am trying to get you to exercise here!!!!

I have the workout section of the book separated into 6 week workout
sessions. Each program you will be doing different combinations and
intensities of exercises to not only progress your fitness level, but to
also keep your interest level peaked with both the weight training and
cardio workouts. I recommend joining a gym OR getting a couple
resistance bands, one medicine ball, one stability ball, and a few
different sized dumbbells.

The end of the book is basically a calendar, 4 weeks worth of workouts per page.
There are 8 different 6 week workouts in the book for weights.  The cardiovascular
exercises change gradually throughout the calendar.  At the end of this workout
section of the book are pictures of all the exercise just in case you do not know
how to do them.  Good Luck and take control of your health!