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Interesting Question
Trick is to balance out your Diet and Excercise. I workout 3 times a week.
20 min of cardio ( jogging, spinning , ect ) , then do some sort of weight training
while keeping your heart rate up. Swiss ball is great to do the streches and use that instead of your bench. Goal is to mix things up , so your body doesn't get used to some sort of rythm.
Before I started working out my body fat was 14% , now I am around 8% to 9%
Your Food intake should consist more fruits instead of Chocolates and Icecream.
Lean meat. No Processed food.
For those who like to take protein suppliments, but hate the after taste it leaves
here is a recepie I use. I found this on the men's health magazine and been pretty useful to me.
Fruit Protein Shake (smoothy) ( 414 Cal Total , 65g Protein, 3g Fat)
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2 scoops of vanila protein powder
Handful of Blue Berries
Handful of Pineapple Chunks
1/2 Banana
1/2 Tsp crystal light
1% Milk
Blend it and you are good to go
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