Some advice needed.

[mrkm]

I got quite fat a few years ago. Not liking that, I started dieting/exercising (mostly cycling), and lost 35 pounds, getting back non-overweight BMI.

Unfortunately not only fat, but a lot of my muscles have gone away too.
As I'm cycling a lot, the lower part of my body is fine, but the upper part looks pretty horrible.

What's the easiest way of getting it back to shape ?

Most of the advice I could find is for people who are seriously into things like bodybuilding and don't seem to mind eating protein powders, taking a handful of pills a day and working out every day in a gym with complex systems of exercises. I don't aim anywhere near that, and I'd rather not take any pills or spend any more time or effort than necessary, I just want to restore the things to what they should be. :-)

[Cort]

Resistance training, cardiovascular activity, and gaining control of your eating habits are three things that will put you in the right direction.

One thing that will help you is a food journal. Take a week and record everything you eat along with the calorie content. This will help you (and those you ask for advice) see the problem areas in your daily eating habits so that you can modify them to suit your goals.

As far as resistance training, you don't need to be in the weight room 24/7. An example would be a decent full body routine done 2-3 days a week. Since you are already cycling regularly I would assume you have the cardio covered.

Remember though, you only get out what you put in. The easiest way to get and stay in shape is a permanent change toward a more active and healthy lifestyle.