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I've been learning the Starting Strength approach, and although I'm hardly an expert yet, it makes a lot of sense to me. Look for the book by Rippetoe: http://amzn.to/2gAliEO Essentially it's barbell training using four exercises that each work multiple muscle systems together: the squat, the press, the bench press, the deadlift. It's about building strength, not losing weight, but you'll experience both of those things, and strength will really help with your back.

What appeals to me about the method is that it's based on solid thinking about the physics and physiology involved. The book is full of anatomical drawings that wouldn't be necessary and wouldn't be found in your average workout book. The creator really made a thorough study of strength training his life's work.

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