A good resting heart rate is 60 to 75 but I don%26#039;t think you are going to have that. Do some cardio to get your heart and lungs back into shape. Then to lose weight try a low carb or low glycemic diet. Also start lifting weights. Here is a good place to look up lifts and put a routine together.
http://www.exrx.net/Lists/Directory.html
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