Step 2. Start eating right and get active so you can put down the magic beans (pharmaceuticals). Drink enough fluids to require urination every hour (a quick hydration rule of thumb). 200lbs of weight = 100 ounces of water intake per day. Math is to divide your weight (in pounds) in half and drink that amount of ounces of water per day. In other words, if you have not pissed in 5 hours, you are dehydrated at this very moment.

Step 2a. After the ability to walk 3 miles with little effort, start wearing a pack with 25 lbs. You can also include carrying a 2 foot long 4 X 4 for additional upper body conditioning if desired.

Step 2b. After 2a, also for 3 miles with ease, you can now join a gym if desired OR perform 50 push ups, 60 sit ups, and work toward running 2 miles per day. Sunday is rest day. Continue indefinitely and stretch appropriately. Can you just join a gym without the rest? Yes, but if you find that you lift more sugary coffee than weight, you are doing it wrong. PS: getting a massage is NOT working out.