fitness program for beginners

I don't know your age, but based on the information you have given me, I would strongly recommend starting off with a medical check-up as you are classified as approximately 20 kilograms overweight. I would then combine an aerobic-based program that involves walking four times per week for 20 to 30 minutes for the first six weeks. This would enable you to lose a number of kilos safely and reduce the risk of injury. You could then combine this weekly routine with a strength-training program two times per week at your local gym, which would work large muscle groups such as chest, back, arms and legs. I recommend beginning with light weights and performing two to three sets of 25-30 repetitions per set for each exercise. Limit yourself to two exercises per muscle group when starting out. Speak to you local gym supervisor for correct technique, as improper technique may lead to injury.