I use "Starting Strength" by Mark Rippetoe. It's 45 minutes of barbell training 3 times a week and lots of dairy products.
I've been at it for 2 years and squat 85kg and bench 65kg (3 sets, 5 repetitions). I obviously haven't become a competitive powerlifter but not bad for a nerd who never gets off the couch otherwise. Never got hurt either.
I've been told with more muscle you can keep your eating habits and not get fat; it seems to be true. I cut potato chips and sugary soft drinks but kept burgers, pizza and beer. Works fine.
I've been at it for 2 years and squat 85kg and bench 65kg (3 sets, 5 repetitions). I obviously haven't become a competitive powerlifter but not bad for a nerd who never gets off the couch otherwise. Never got hurt either.
I've been told with more muscle you can keep your eating habits and not get fat; it seems to be true. I cut potato chips and sugary soft drinks but kept burgers, pizza and beer. Works fine.