hi robert, im new here but im here to share with u my experience
calculated your bmi it's 41.8 and yea thats overweight.
ermm actually i work in medical dept so before i could give u some advice, here is some questions for u (i hope this not too personal?)

1. do u have any history of medical illness? heart problem? diabetes? any injury back/leg or what so ever?
if the answer is NO, then the answer to your question would be:

considering that you are a healthy guy,no cardiac problems,not so old, (lol)
the ideal way is you can either walk (better cycling/jogging) 8km a day and u say u working at pasar? if it's a few kilometres away, you should walk to work and back home everyday
but i think you should increase the length gradually day by day as far as you can go..
but.. no eating carbohydrate foods before workout/exercise.
Control what u eat.. control the calories u take. discipline is really important.strict diet!
Workout in the morning to enjoy high calories burn through that day.
Please eat breakfast/lunch/dinner at the same time everyday, make it a habit. just follow the usual time you'll be taking your meal.
maybe you can consider going to a gym 3times a week, there you can ask the trainer's advice, a professional weight loss program?
eat carbohydrate foods only after workout.
drink a lot of water!

i was overweight too.. did all stated above except i went 2 hours swimming 6 times per week and lost 30kg plus in 6 months.
Never been to a gym before, but read a lot of books. Was overweight again after giving birth, but did the same as above in 6 months i can wear my sexy shirts and jeans again but the process..for me it's very emotional and frustating..not to mention my husband's nasty comments! lmao!

This post has been edited by auroralense: Sep 19 2010, 06:02 AM