12 Weeks to maximize overall fitness
Greetings all, recently I had the good fortune to win a radio contest where I was one of 96 who got a free 12 week membership to Gold's Gym. This also entered me in another contest where the individual who increases their overall fitness the most in those 12 weeks wins some nice prizes.
My question is this: What is the best way to do this? I want to max out my training without creating undue negative effects.
My background: I am an overweight Aikidoist <insert joke here> who hasn't trained since October. I also have to be sensitive of my knees, both having been scoped for torn cartilage.