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Honestly, all the websites in the world will only tell you so much. If you have NO IDEA what you're doing, the best thing to do is to talk to a trainer. They can design a workout that suits your needs, your time constraints, and your abilities. They will show you how to use the equipment properly without injuring yourself. A good gym should have a trainer.
As for keeping track of things, I recommend DietPower. It's a computer program (comes with a free trial) that I really like for keeping track of exercise, caloric intake, etc.
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If I am not better, at least I am different. --Jean-Jacques Rousseau
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