Can anyone suggest a good dieting technique in order to lose weight quickly BUT also tone muscles? not for me, i'm healthy enough, but my 20 y/o friend wants to join the UK infantry, and i've told him to lose some weight, but he keeps saying "i dunno how to". any suggestions? also, how would i build up his muscles from practically nothing to quite musclebound (especially leg muscles) . i've started to take him out running, but he can hardly last 2 miles. i usually end up running the last 13 miles myself :lol: but it's a shame for him. he's losing maybe 15 yrs off of his life because he's unhealthy. help?