Ruth just about covered it all, crumbunny.

The book is all you really need to get started. I bet they have cheap copies here www.half.com (they seem to have every other LC book)

Exercise is 6 days a week alternating high intensity interval training (for 20 minutes) and weight lifting (approx 45 minutes). Lowering fat is something you have test out for yourself - I found it horrid - and went right back to my 100g as Ruth pointed out.

You can get more information on the program here: www.bodyforlife.com

Nat