Hi, It depends upon your present weight and height(BMI). As per your weight and height,BMI is 30 which indicates grade-I obesity. To loose weight, exercises and diet should be executed accordingly. Starting from 0 means that your past exercises and diet plans must be discarded and set your things as I am saying considering that there is no disease or any medication. A) exercises should be started initially mildly i.e. brisk walking, cycling, slow running for up to 7 days. If you have exercises cycle with calorie meter then you can calculate the figure of kilo-calorie you are burning in a day. You start burning 200 kilo-calories per day with this exercises for just half an hour. B) diet plan: Our daily requirement of protein is approximately 50 gram per day person whose weight is 60 kg. You can calculate yours daily requirement and if you have to build up more muscle mass then you must take food enriched of proteins. If you are experiencing of tiredness after gym work out,then you can go for your haemoglobin check up. Apart from protein,you should also take sufficient carbohydrates as they are the high source of energy and specially the persons who works physically hard or doing gymnasium for 2 hours in a day, must take carbohydrates in a sufficient quantity. It could also solve your problem like getting tiredness after work outs with 4 to 5 liter of water per day. Regards,