re: Workout, fitness, exercise program advice please

In simplest terms, you can workout/exercise all you want, but without the right eating habits, you will just be hiding, or "over insulating" any muscle tone you may have.
As far as training, the most effective approach is to incorporate high rep weight training with high intensity (interval) cardio. Honestly, running is overrated.
For dieting, the easiest thing is to cut out the sugar.
You can build from here, but if you started with this you would see a significant difference within a week or two.
References: See Avatar