(18 yrs old) Looking to get in shape.

[Toasty_Latte]

Hello!

I'm 5' 10 and 190lb. I'm 18 years old having access to transportation to the gym which includes a wide array of machines to use. Doing exercises out here isn't really a smart thing to do since its VERY cold. So machines are the only logical step and I can't afford to purchase any equipment.

gym routine is basic (some will probably correct me and tell me its STUPID and the wrong way to go about losing weight).

15 minutes on the elliptical. I try to keep the speed very high to get bodies heartrate up and to get myself sweating. I guess you could call it intense.

10 minutes on the cycle. I try to keep this smooth and a little bit restant but enough to provide a good amount of effort for those 10 minutes.

I've been working out at the gym for 1 1/2 weeks now.
eating habits are.. well. Its a lack of eating that has me wondering. daily intake just involves raisin bran and a small dinner. Sometimes its healthy food and other times its not so healthy food. I dont have a choice of what I eat at dinner when its being prepared.

fat packs on the stomack causing a "muffin" appearance over pants and thighs are also big.

I'm curious if anyone has any advice on what I should be doing to push me in the right direction. Maybe what to change in what I do. For starters I know that changing how I eat maybe help out a lot but any tips out there you can give me?

Please don't be rude.

[swanso5]

for food read this:

http://steelmuscle.freeforums.org/viewtopic.php?t=107

training wise do you have wts there?

[Toasty_Latte]

If you mean weights the yeah. I have some old 20 lb dumbells. The gym has some dumbells aswell and some other machines for doing that.

If that is not what you mean. Please explain.

[swanso5]

how heavy do the db's go up to and are the heavy for you relative to different exercises such as lunges, rows, bench press etc...you want free wts over dodgy machines

[Toasty_Latte]

Two 20 lb Db's, They aren't too heavy but they aren't too light either. I think they are heavy enough for me to provide a pretty good workout.

[swanso5]

session 1

static lunges x 12
push up x 15 from feet...we can advance these if you can get all sets and reps like this
db row x 12
prone ab brace x as long as you can

session 2

reverse lunge x 12
standing shoulder press x 12
l lateral x 12
side ab brace x as long as you can

on both days do 3 circuits of this justing resting long enough to move to the next exercise

alternate these sessions adding wt / difficulty / time each workout when you reach the target sets and reps

[Toasty_Latte]

I am 176 lbs now. I want to continue losing weight and gain muscle at the same time. But "workout" isn't enough.

To lose the weight I've been doing light cardio and running 1.5 miles on the tread mill 6 times a week. I also to some very light lifting but I'm still retaining the "muffin" top around waist, no chest muscle, love handles, and thighs.

Any advice on what to do ffrom here. Running and light cardio did the trick for me to lose a majority of weight but I guess this is what you call a plateau?

I know I was advised to post workouts and meal times. But to be honest I've been lousy at it and meal times weren't always healthy since I'm relying on parents to help me out here.

What are some recipes I could use, what workouts will help me lose weight, and what should I be eating?


Thank yoU!!

[cshapland]

for workouts and diet there are tons on t-nation
diet is all about disipline and how much you want to lose your "muffin top"
also learn to cook yourself .I am 16 and eat mabey one meal fixed by mother a day, just buy a big bag of frozen chicken breast and fish and cook those and steam vegtables you can do it if you put your mind to it
search
real fast fat loss, by chad waterbury and his summer program

[swanso5]

training - waterbury method by chad waterbury

eating - go to diet section and read "...before posting..."