Workout (?)

To be toned you need to have low body fat and constantly work a muscle.
To return to your previous level of toneness (okay, I made that word up), keep doing cardio to burn fat and keep doing your ab workouts.

If you want to tone your other body parts (arms, calves, thighs), same thing. Low weight/high rep workouts. Cycling will tone your thighs and butt. Low weight/high rep curls will tone your arms.

 

Well I'm far from an expert but I'd say you need to do something to lose that layer of fat. I've heard it said before that you can do absolutely any amount of work on your abs but it won't show until you get rid of that layer. Something like jogging or running a certain distance each day should do the trick. I'm sure you'll get better answers from more experienced individuals however! EDIT: Indeed you have above!

 

I'm figuring that you are cleared by a medical professional to work out again.

Since others have talked about working out, I'll make a few pointers about diet. Make sure you are eating balenced meals. For breakfast, have a protien, fruit, and complex carb. For lunch and dinner, try to have about half your plate veggies, a quarter of the plate protien, and a quarter complex carbs. Have 2-3 snacks a day, pairing a protien with a carb, like a small apple with peanut butter or cottage cheese with grapes.

Eating a balenced diet keeps your body nourished and gives your muscles a healthy source of energy to burn.

 

I usually just skip meals and end up doing only cardio at the gym and when I do eat it's normally like a salad but on my birthday I do let myself smell chocolate.

 

I have a few general points suggestions before going into specifics. For grains and starches, darker is better. Choose whole wheat instead of white pasta and brown rice instead of white. For salads, stick with romane, spinach andfield mix. They have a ton more nutrition than iceburg.

Breakfast suggestions:
Turkey sausage, whole wheat english muffin, pear
Egg, slice of whole wheat toast, small banana
Low fat yogurt, mixed berries, granola
Small whole wheat waffle, peach, cottage cheese

Lunch and dinner:
Turkey meatloaf, corn, sweet potato
Marinated chicken, spinach salad, baked sweet potato fries
Home made chicken chili with extra veggies
whole wheat Pasta with turkey meatballs, steamed broccoli
Boca burger,sandwich thin, dippable veggies with 1-2 tablespoons low fat dressing
Turkey tacos with lettuce, whole wheat shell, tomato, peppers, onion, salsa, low fat or fat free sour cream, sprinkle of cheese
Baked fish, brown rice, cole slaw, green beans
beans and greens soup

Here is a link for a magazine called Prevention that has some more diet ideas
Diets Getting Started - Prevention.com

 

One of the most effective exercises to lose body fat...especially abdominal fat, is if you do High intensity workouts (HIT), cross fit and kettle bell training.
High intensity workout gets your HR up really quickly and it will increase the metabolism to burn fat even after a workout.... Plenty of sites to find workouts for HIT.
Also if you do resistance training and weight training it will also help, the more muscle building you do the more calories you burn. I could go into the whole scientific background to all of this, but that would take a while.
Remember eat plenty of protein and find something to keep you motivated.
BTW wouldn't say I am a expert, but do have a qualification in gym instructing lol

 

What about P90X workout? The videos on youtube look pretty good