Since you don't have a lot of time to work out, diet is going to be essential. You want to make sure you are getting your essential nutrients in your meals throughout the day.

   
       To track this, you can download the free MyFitnessPal app and make a profile and it will tell you exactly what nutrients you need in your daily diet. On days that you do not work out, you are going to want to cook from home rather than eating out. Meal preparation the night before will benefit you. You want to eat a meal every 4-5 hours so that your hunger is satisfied. Don't forget to drink water as much as possible. You need at least half your bodyweight in ounces of water per day, so keep the water bottle close!

         For your two day workout regimen, you are going to want to dedicate two days to the gym for about 1-2 hours per workout. This way you will be able to work out the six main muscle groups as well as cardio. The six main muscle groups are chest, back, shoulders, legs, arms, abs. I will be going over example exercises to make sure you work all of the muscle groups. Day one will be chest, back and arms, and day two will be shoulders, legs and abs. I'll be naming exercises for your routine, and if you are not sure what they are or how to do them, there is a free app called fitness buddy that shows exactly how to do all of the exercises. Bodybuilding.com is another useful resource to see how to perform specific exercises.

       To begin each workout, it is very important to stretch. This will allow you to get the most out of your body, and it also prevents injury. It is often taken for granted, but flexibility is a huge part of physical fitness and it should not be ignored. Stretching after the workout is also important. This will help your muscles recover faster, and help them get stronger. I would also recommend doing some sort of cardio before or after a workout if you have time. This will help the body lose weight, as well as recover much like stretching. If you aren't sure whether to do cardio before or after, before is good but after is better. That way you can avoid exhaustion during the workout and save it for after.