I'm 17, 180lbs right now and goal is to be at 160lbs hopefully by May. Last year at this time i was around but i lost around 20lbs over the summ from eating less and working out. I got some muscle mass on me already so i don't really need to build muscle mass, I just really want to tone up more. er ...

what would be better:

walking on the treadmill for 30 minutes

OR

running on the treadmill for 5 minutes

uncle gave me a york bench and theres a part of it i don't really know how to use. the two things that stick out on the side. is it a fly or something?


heres a link to a picture of a similar york bench

http://www.prosportuk.com/images/indexp ... hes/23.jpg

usually i walk on the threadmill for about 25 minutes and id probably do running for 30 second periods maybe around three times. im walking at about 4.5km per hour and running around 10km per hour. the machine calculates that i lose about 100 calories from this. and i do this twice a day. should i j...

yea... i got pretty good handles but im really lacking speed.. anybody know any drills or and specfic training i should take up to better this?