Workout Program

eDiets.com - small fee
50millionpounds.com - free (Dr. Ian Smith)

both of these provide you with diet to fit you and your goals.
grocery shopping list
breakdown of what meals to eat/prepare each day
provide exercises
lots of health tips

hope this helps

This is an excerpt from an article on Sparkspeople.com. They have some good tools, as well. I love the recipes!! :flowerforyou:

Putting It All Together

When you put all this information together, the picture you see is very familiar. There aren’t any gimmicks or shortcuts. To burn fat, the variables are simple. You need to:
Be as active as possible
Exercise at a moderate (60% MHR) to high (>70% MHR) intensity level when doing cardio
Include strength training two to three times per week
Keep your total calorie intake below your total energy expenditure (without exceeding a 1,000 calorie deficit per day)
Provide your body with plenty of quality fuel from healthy foods

The book South Beach Diet Supercharged has a section for daily workouts,Total Body Workout and Treadmill Workouts so you alternate days. They start you all the way from beginner to pro. Not sure of anything online but it's a suggestion.